Tuesday, October 7
Life is an adventure in forgiveness.
Announcements:
What are you working on? What are your goals? How can our coaches best hold you accountable?
We always check in with our new participants to understand why they chose us and what they hope to gain from being in our program. However, we often lose track of what our more veteran members want to work on.
If you’d like a brief goal check-in, we’re happy to do that with you. These are short, casual updates about where you are, what you want to focus on, and what you hope to achieve, whether it’s weight loss, nutrition support, a kipping pull-up, double unders, whatever.
You can communicate this either by sending Ben an email at ben@crossfitpisgahavl.com or just checking in with a coach before or after a class. We’ll keep track of these and use the info to send resources, suggest drills and programming adjustments, and check in with you on progress.d
Of course, this is entirely optional, but we want you to know we’re here and available as resources!
Warm-up (NTE 10’)
2 minutes of easy jogging, biking or rowing
-then-
2 Rounds, not for time, of:
10 m high knees
10 m butt kicks
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
5 hanging knee raises
10x10m shuttle run (try to increase the pace round after round)
60 seconds of rest
Strength/Skill
After WOD, 3 RFQ, superset:
Barbell Bent Over Row x 12
L-Sit, accumulate :40
Movement Demos
WOD
5 rounds, 1 min per station, for max reps of:
Pull-up
Shuttle Sprint, 10 m
Rest 1 min
Toes-to-bar
Shuttle Sprint, 10 m
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Athlete Instructions
Toes-to-bar / Hanging Knee Raises
Pull-up- any style
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling