Coach Sarah’s Endurance Program has been a great tool for many members to increase their Cardio-Vascular Endurance, improve total body stamina, become more proficient at running and rowing mechanics, put in extra specific work to help improve their overall fitness and most of all HAVE FUN!
Wednesday
Register for The 2015 Reebok CrossFit Open here
CrossFit:
Warm-up:
With a partner do 10 rounds of:
Closest to 100 meters without going over:
• loser does 5 Burpees each round
Strength:
Week 5 • 2 Snatch Balance + 3 OHS x 3 sets
Start @ 65% of 1RM Snatch
Target 5 pound increase weekly
WOD:
20 minute AMRAP of:
5 Power Cleans, 155/105 pounds
10 Toes to Bar
15 Wall Balls, 20/14 pounds at 10/9 foot target
Warm down:
Walk 400 meters
2 minutes L-Sit accumulation
2 rounds of:
1 minute Left splits
1 minute Right splits
BaseFit:
Warm-up:
Same as CrossFit
WOD:
6 minute AMRAP of:
6 Alternating DB Snatches
10 Air Squats
Rest 3 minutes
5 minute AMRAP of:
100 meter Shuttle Run
5 One Arm Push Press, each side
Rest 2:30
4 minute AMRAP of:
1 Rope Climb
10 Push-ups
Rest 2 minutes
3 minute AMRAP of:
5 V-ups
5 Supermen
10 Mountain Climbers, single count
Warm down:
Same as CrossFit
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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