Athlete: Jeff handling some DB Bench Press last week
Tuesday
***Gym hours are 5:30-7:30am, 9-10am, 1-3pm, 5-8pm, details below***
5:30-6:30am = Women CrossFit
6:30-7:30am = Olympic Weightlifting class
9-10am = Women CrossFit
1-3pm = Extra Open Gym Hours
5-6pm = Endurance class / Youth Strength & Conditioning program / Extra Open Gym Hours
6-7pm = Women CrossFit
7-8pm = CrossFit
Oly WOD:
Clean Pull + Clean + Front Squat 50|4+4+4 60|3+3+3 70|2+2+2 75|2+1+2 80|2+1+2
Front Squats 50|4 60|3 70|3 75|3 80|3 85|2×2
Press from the Split 8 sets of 2
Endurance WOD:
Warm up: 1 mile jog
CFCT Foam Roll
Spend 5 min in bottom of squat
Skill:
10min EMOM
5 heavy wall balls unbroken
WOD:
1200m@modpace (2-3 sentence conversational pace)
200 recovery slow jog
400m fast
1000m@modpace
200 recovery slow jog
400m fast
800m@modpace
200m slow recovery jog
400m fast
*focus is on 400s. They are not sprints. I want a hard effort. The goal is to teach you to finish strong. Focus on good form.
Cool down:
Couch stretch 3 min ea leg
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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