The Hierarchy of the Development of an Athlete. #ConcreteFoundation
TUESDAY
WOD
2016 CF Team Series Event #1
21-15-9 reps for time of:
Bar-facing-burpees
Overhead squats
Chest-to-bar pull-upsMen use 95 lb., Women use 65 lb.
Bar-facing-burpees
Overhead squats
Chest-to-bar pull-upsMen use 95 lb., Women use 65 lb.
STRENGTH
Barbell Bridges, 4 x 10, heavy
4 X 10
ACCESSORY WORK
A. 5 x 5/5, Weighted Box Jumps/Box Jumps (hold Dumbbells in each hand for first 5 reps, set DBs down and complete 5 more Box Jumps, rest as needed between sets
B. Stand on edge of Rogue Block with straight legs and flexed quads for 10 minutes
C. 100 Scapula Pull-ups
B. Stand on edge of Rogue Block with straight legs and flexed quads for 10 minutes
C. 100 Scapula Pull-ups
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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