Well everyone's feeling great from testing week so far which is exactly what I wanted. We have been seeing non stop PR's in every class and sometimes the entire class is PR'ing. The goal was not to beat everyone into the ground and test you when you're run down. It's been great seening athletes coming in fresh and ready to work. Tomorrow's going to be a little more demanding so be ready!
Mona, Cathy, & Andrea giving the body a little TLC after a workout. Your cool down is a very important part of your training and a time where athletes should bring their heart rates back down, flush out some lactic acid and work on tissue quality & mobility to promote recovery and improve adaptations from the training you just accomplished. Why waste your gains by taking off right after a workout?
Mona, Cathy, & Andrea giving the body a little TLC after a workout. Your cool down is a very important part of your training and a time where athletes should bring their heart rates back down, flush out some lactic acid and work on tissue quality & mobility to promote recovery and improve adaptations from the training you just accomplished. Why waste your gains by taking off right after a workout?
CrossFit/ADP:
A.
20 Min Build to a Max Clean & Jerk
B.
OPEN TEST 20 Min AMRAP
50 Wall Balls 14/20# 9/10'
50 Double Unders
40 Box Jumps 20/24"
40 T2B
30 Burpees
30 C2B
20 Power Cleans 100/145#
20 Jerks 100/145#
10 Snatches 100/145#
10 Muscle Ups
For the open test scale the BB weights as needed with the limiter being the BB snatch. If you lessen the weight for the snatch make sure to use the same weight for the clean & the jerks as well.
Fitness:
A.
4x5 BB Back Squat
Build to your heavy five for the day then start counting.
B.
SCALED OPEN TEST
OPEN TEST 20 Min AMRAP
50 Wall Balls 14/20# 9/10'
50 Double Unders
40 Box Jumps 16/20"
40 Hanging Leg Raise
30 Burpees
30 Pull Ups/Ring Rows
20 KB Cleans (10/side) 30/50#
20 Jerks (10/side) 30/50#
10 Snatches (10/side) 30/50#
10 Ring Dips
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