10.22.14 – WOD | CFCT – CrossFit Gym in Corona, CA

Athlete: Garey C. manhandling some Double KB Clean & Jerks with 53 pounds in each hand.

Wednesday

CrossFit:

Warm-up:
EMOM x 9
Min 1 = Starfish Plank (:20 each side)
Min 2 = 6-10 Toes to Bar*
Min 3 = 30-50 Double Unders*

*choose rep scheme based on skill level

Test 1:
1RM Deadlift*

*15 minutes to establish

Test 2:
2k Row TT

WOD:
40 Bench Press NOT for time, BW/65%

*every time you break you must perform 8 Heels to Heaven with a 5 count decent

BaseFit:

Warm-up:
Same as CrossFit

WOD:
Partner WOD for completion:
50-40-30-20-10 reps of:
Box Jumps
Pull-ups
ABMATSU

*Run 400 meters after each round together
**movements one partner works at a time

*30 minute cap

BaseFit for Kids:
25-20-15-10-5 rep scheme & 200 meter Run are changes to the same workout as BaseFit

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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