Monday, October 13
The smallest deed is better than the greatest intention.
Announcements:
We’re ordering hoodies! Design is HERE.
We are pre-ordering these, which means you sign up for them, we charge you, they get ordered and come and we hand them out to whomever pre-ordered.
$30
Sign-up at the gym or email ben@crossfitpisgahavl.com if you want one, just let me know the size you want.
Deadline Friday!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
20 seconds of banded steps forward and backward
8 air squats
8 steps of walking lunges
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
Strength/Skill
Dumbbell Pull Over 12-12-12-12
Movement Demos
WOD
3 rounds for time of:
30 Dumbbell Bulgarian Split Squats, pick load (15R/15L)
This is A LOT of reps. If your quads tend to get sore easily, think about reducing reps and/or weight (or just going bodyweight)
2 Rope Climbs or 20 Pull-Ups (Rx+: Legless)
Row, 1000 m
Athlete Instructions
For time, or not
Pull-ups- any style
Split squats are 15 per leg & the loading should only require 0-1 breaks.
Other Equipment Conversions: Replace each 1000 m of rowing with 800m of running, 2400m on the Echo Bike,
Goals
Super Fitness Robot time / rounds:
23:00 or less (Men)
27:00 or less (Women)
More Likely time / rounds: (consider scaling if this seems unrealistic)
30:00 or less (Men)
33:00 or less (Women)
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.