Monday, June 30
“Strive for progress, not perfection.”
—Various
Announcements
Trevor Pogue from CrossFit 1088 in Ocala, Florida is in town and offered to guest-coach our 5:30pm class today. Come check it out!
Warm-up
3 rounds, not for time, of:
1 min of jogging, biking, or rowing
30-45 seconds of foam rolling your back
30 seconds of jumping jacks
10 box step-ups and step-downs
8-10 stiff-legged deadlifts, empty/light bar
8-10 hollow rocks or sit-ups
6 hip & back extensions
Strength/Skill
For time:
100 Double Unders
80 Double Unders
60 Double Unders
40 Double Unders
20 Double Unders
Note: each set must be unbroken. If you fail, restart from the current set. Rest as needed between sets. Score is time.
OR:
5:00 Double Under/Jump Rope Skill Session
If you’re developing doubles, spend this time working double under skill and practice.
Then:
3 rounds for quality of:
12 Dumbbell Lateral Raises, pick load
12 Dumbbell Front Raises, pick load
12 Dumbbell Bent Over Raises, pick load
Athlete Instructions
8-12 reps/movement
Movement Demos
WOD
For time:
30 Double Kettlebell Clean & Jerks, 53/35 lbs (Hang Power Clean & Jerks, pick load)
Rest 3 mins
30 Strict Ring Dips (Toe Spot Dips)
Rest 3 mins
60 Push-ups
Athlete Instructions
*Ideally, the dips are strict.
*The push-ups can be done any style.
*A barbell load of 115-135 lbs for men & 75-95 lbs for women is a recommendation, modify it as needed.
Movement Demos
Cool Down
Trap stretch with lacrosse ball 1-2 minutes per side
Wall Shoulder Stretch Hold 1-2 minutes.