2017.04.12

DSC06827

Attention:

We will be closed this Sunday, April 16th.

Reminder:

Join us for the first of FIVE skill-building clinics in our brand new Skills Series 2017 beginning Wednesday, April 19th at 7 pm!

Strength:

overhead squat

    • 4-5×6-8 (2011 tempo)

– one work set every 3 min.

– 6 reps: 72.5-77.5% 1 RM

– 8 reps: 65-70% 1 RM

 

sub: front squat

    • 4-5×8-10 (2011 tempo)

– one work set every 3 min.

– 8 reps: 65-70% 1 RM

– 10 reps: 57.5-62.5% 1 RM

 

Conditioning:

5 rounds

    • 250m row
    • 200m run

– rest 1 min. between rounds

– record slowest round

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

Petersen step-up

    • 3×15 (per side) (1111 tempo)

Pendlay rows

    • 4×8 (10X0 tempo)

– one work set every 2 min.

reverse flyes

    • 3×15 (1010 tempo)

– same weight as last time

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

2 rounds

    • 10 min. run/bike/row @ 90%

– rest 5 min. between rounds

– light recovery jog/walk/bike/row during non working period

– attempt to keep distances similar between rounds

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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by JJ Christopher in WOD

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