Announcements
UPDATE 3:00 p.m. Wednesday We now have only SEVEN (7) tickets left for the Ice Bears. Let your coach know before you leave class today if you want one. It’s going to be a blast, you know you want to come…
CFK North, CFK West – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
1) 3 minutes: Row, bike, jog, or jump rope
2) Dynamic mobility set https://youtu.be/z7zwSBc7lWM
3) 2 Rounds
15 Band pull aparts
10 Air Squats
5 Kip Swings
SKILL AND INSTRUCTION
1) Thruster Progression https://youtu.be/5EeIRKPsV04
5-7 reps at each piece of the progression
TRANSITION AND BUILD UP
3 Rounds
3-5 Thrusters (build to a weight above the work weight for the workout)
3 Pull-ups or scaling options (focus one speed of the kip and efficient transitions)
Workout of the Day
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
7:00 Time Cap
INTENDED STIMULUS
Classic CrossFit benchmark workout. Light load and fast paces are the goals today. Sub 4 minutes is the goal with faster times being under 3 minutes.
SCALING OPTIONS
Intermediate A:
15-12-9 (95/65)
Pull-ups (no bands)
Intermediate B:
15-12-9 (85/55)
Pull-ups OR Banded Pull-ups
Begintermediate:
15-12-9 (65/45)
Jumping Pull-ups (head 6″ below bar when standing on box)
Beginner:
12-9-6 (empty bar)
Ring Rows
CFK-S: Metcon (Time)
For Time:
9-6-3
Clean-to-Thruster (155/105)
Strict Pull-ups
Cooldown
Warm-up (No Measure)
1) 5 minutes: Row, bike, or jog easy
2) 1 Arm DB Row, 2-3 sets of 10-12 reps each arm
3) Couch stretch, 60 seconds per leg
Lat Stretch, 60 seconds per side