Tuesday, July 1
“Once you’ve accepted your flaws, no one can use them against you.”
—George R. R. Martin
Announcements
Special schedule for the upcoming July 4 weekend.
Friday: 9:30AM Community WOD. Special Independence Day workout!
Sat: 9:30AM Community WOD (as usual)
Sun: 9:30AM CrossFit (as usual)
I’ve got staff conflicts right now for the weekend and don’t have coverage for Sat/Sun. CheckPush Press or our website before coming to make sure we’ve got a coach for the Sat and Sun classes.
Warm-up
2-3 rounds, not for time, of:
1 minute of easy rowing, biking, or jogging
20 seconds of lateral banded steps
20 seconds of foam rolling your lats and low back
5-7 hip & back extensions
8 squats, (squat therapy style- see video below)
3 power cleans, starting from mid-shin, empty barbell (45/35 lbs)
3 front squats empty barbell
3 hang squat cleans, starting from just above the knee, empty barbell
3 squat cleans, starting from mid-shin, 3 secs pause in the receiving position, empty barbell
10 sit-ups or v-ups or GHD sit-ups
Strength/Skill
After WOD, superset:
3 RFQ
Side Plank 1:00 L/1:00 R
DB Front Rack Walking Lunge, 20m (1 floor length)
Landmine Twist x 12
WOD
“Jorge”
For time:
30 GHD Sit-ups (50 Abmat Sit-Ups)
15 Squat Cleans, 155/105 lbs
24 GHD Sit-ups (40 Sit-Ups)
12 Squat Cleans, 155/105 lbs
18 GHD Sit-ups (30 Sit-Ups)
9 Squat Cleans, 155/105 lbs
12 GHD Sit-ups (20 Sit-Ups)
6 Squat Cleans, 155/105 lbs
6 GHD Sit-ups (10 Sit-Ups)
3 Squat Cleans, 155/105 lbs
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.
Athlete Instructions
For time, or not.
If not used to GHD Sit-Ups, don’t go over 40-50 reps on this movement (mix in abmat sit-ups)
Goals
Super Fitness Robot time / rounds:
Men - 12:41
Women - 11:42 (data from btwb)
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men - 18:00
Women - 16:22 (data from btwb)
Movement Demos
Cool Down
Foam Roller, Back, lats, etc
Cobra Stretch - abs
1-2 minutes
Kneeling Lay Back
Hold 1-2 minutes.