Wednesday, July 2
“If you don’t take the time to get really clear about exactly what it is you’re trying to accomplish, then you’re forever doomed to spend your life achieving the goals of those who do.”
—Steve Pavlina
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. Check Push Press or our website before coming to make sure we’ve got a coach for the Sat and Sun classes.
Warm-up
3-5 minutes of easy biking, jogging or rowing
-- then --
3 rounds, not for time, of:
5 shoulder pass throughs, pvc pipe (feel free to use a light band if this treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or strict pull-ups
30 seconds of biking, rowing or running (increase pace set after set)
60 seconds of rest
Strength/Skill
4 RFQ, Superset:
Renegade Row x24 (12L/12R)
Rope Skill/Clamp Practice
Movement Demos
WOD
10 rounds, each round for time, of:
1 Legless Rope Climb, 15 ft (Rope Climb/ 3 Rope Lowers)
12/8 Air Bike Calories
Go every 4 mins.
Athlete Instructions
Other Equipment Conversions
Concept 2 rower = 14/10 calories
Goals
Super Fitness Robot time / rounds:
Calories completed in 25 secs or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Calories completed in 45 secs or less
Movement Demos
Cool Down
Frog Stretch
Hold 1-2 minutes.
Chest & Pec, hands behind
Hold 1-2 minutes.