Tuesday, October 14
He is no fool who gives what he cannot keep to gain what he cannot lose.
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’)
Not for time: 3x
1 minute of easy jogging, biking, or rowing
20 seconds of jumping jacks
5-7 press series, empty/light barbell
5 hip & back extensions
Strength/Skill
Double Unders: 4 x 1 min / 1 min (Single Unders or D/U Practice)
1 min of work followed by 1 min of rest for 4 intervals.
Score is the lowest reps performed in any of the intervals.
Athlete Instructions
Your score is the lowest number of reps in any minute. (If not proficient with double-unders yet, you can work in the same fashion with single-unders OR, for 4 Rounds, you can do 1’ of practice followed by 1’ of rest)
Movement Demos
After WOD:
Dumbbell Lateral Raise 12-12-12, using heaviest weight per set
Dumbbell Front Raise 12-12-12, using heaviest weight per set
Dumbbell Bent Over Raise 12-12-12, using heaviest weight per set
Movement Demos
WOD
Push Jerk 1-1-1-1-1, using heaviest weight per set
Push Press 5-5-5-5, using heaviest weight per set
Shoulder Press 10-10-10, using heaviest weight per set
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Push Jerk or Split Jerk- 90% 1RM or more
Push Press- 75% 1RM or more
Push Jerk- 55% 1RM or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Push Jerk or Split Jerk- 65% 1RM or more
Push Press- 50% 1RM or more
Push Jerk- 40% 1RM or more
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Pec stretch, laying on side.
1-2 minutes per side.