Wednesday’s WOD – November 11th

Reminder – The gym will be closed this Saturday the 14th. Head down to Turn 2 Crossfit for the Turf Wars Partner WOD (41655 Reagan Way Suite H, Murrieta, Ca. 92562).

Friday Nov. 20th is CFU Happy Hour at Craft Brewing Company from 7:30pm – ? (530 Crane St, Lake Elsinore, CA 92563)

Thanksgiving Day we will also  be closed.

 

DAY ONE/ WEDNESDAY

Warm-up (0:00 – 6:00):

6 minute AMRAP: Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

Mobility & Dynamics (6:00 -25:00) :

Trainers Standard

WOD Demo/ Mechanics/ Skill(35:00 to 40:00)

Go over whiteboard, partners, categories, set-up, and demonstrations of movements, and progressions.

WOD( MODERATE/ GW) 

CAT ONE:

Complete as many rounds as possible in 18 mins of: 

2 Rope Climb

10 Renegade Rows 45/30#

10 Kettlebell Squat Snatches (alternating) 53/44#

*One partner works at a time. Switch movements back and forth.

CAT TWO:

Complete as many rounds as possible in 18 mins of: 

2 Rope Climb

10 Renegade Rows  40/25#

10 Kettlebell Squat Snatches 44/35#

*One partner works at a time. Switch movements back and forth.

CAT THREE:

Complete as many rounds as possible in 18 mins of: 

6 Rope Climb progressions

10 Renegade Rows 35/20#

10 Kettlebell Squat Snatches 35/26#

*One partner works at a time. Switch movements back and forth.

CAT FOUR:

Complete as many rounds as possible in 18 mins of: 

1 Rope Climb

10 Renegade Rows 30/15#

10 Kettlebell Squat Snatches 26/18#

*One partner works at a time. Switch movements back and forth.

 

Static Stretch:

Double-Leg Plantar Flexion pg.423

Roller Calf Smash pg. 426

*Trainers reference  Becoming A Supple Leopard book.