Register For Class: https://get.mndbdy.ly/6zAE4INHH6
As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.
CROSSFIT
DELOAD WEEK
WOD:
AMRAP in 4:00
27/21 Calorie Row---19/15 Calorie Bike---400m Run
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:00
21/15 Calorie Row---15/11 Calorie Bike---300m Run
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:00
15/12 Calorie Row---11/8 Calorie Bike---200m Run
15 Burpees
15 Pull-ups
Notes
The 1:1 work to rest ratio creates high levels of lactic acid in the working muscles.
This forces your body to improve its ability to buffer that acid.
If you finish the gymnastics in each window, you'll cycle back to the Erg until the 4 minutes is up.
Your score for each AMRAP in 4:00 is total rounds + reps completed.
When choosing rep schemes and variations, consider the following scoring goals for each round:
GYMNASTIC MOVEMENTS
To complete the movements as written, we recommend having at least the prescribed number of reps at each station unbroken when fresh:
If you have less than 27 chest to bar pull-ups, 21 toes to bar, and 15 pull-ups unbroken, consider reducing the reps or choosing a variation from "subs".
These are the most important movements to consider when looking to get the right stimulus, as they are the only places that would cause us to stop moving during the 4 minute windows.
GOAL:
1st AMRAP: 1-1+ Rounds
2nd AMRAP: 1-1.5+ Rounds
3rd AMRAP: 1.5-2+ Rounds
Midline Conditioning
Not for Time:
30 GHD Sit-Ups
40 AbMat Sit-Ups
50 Hollow Rocks
40 AbMat Sit-Ups
30 GHD Sit-Ups
Notes
We finish the day with a high volume midline conditioning piece.
We are intentionally overworking the same muscle groups and movement patterns to generate an adaptation.
Since this piece is not for time, we can focus on movement quality and staying "connected" throughout the movements.
Reduce the reps if the volume is too high. We should be able to get through all of these in under 3 sets.
SUBS
GHD SIT-UPS
Weighted Abmat Sit-ups
V-ups
Toes To Bar
SWEATFEST
For Time:
Run 800m
50 DB Hang Power Cleans
Row 1000m
200 DU/300 SU
Run 800m
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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