2017.04.18

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Reminder:

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

Strength:

press

    • 5-6×6-8 (30X1 tempo)

– one work set every 3 min.

– 6 reps: 72.5-77.5% 1 RM

– 8 reps: 65-70% 1 RM

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

    • 3-4×6-8 (1010 tempo)

 

Conditioning:

30/26 calorie row

5 rounds

    • 12 push presses (95/65)
    • 30 double-unders

 

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)

single-arm trap 3 raise, Powell raise, dumbbell external rotation

    • 2-3×8 (per side and exercise)

muscle-up transitions

    • 5×5

GHD sit-ups

    • 3×8 (unweighted) (2020 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 3 min. for 6 rounds

    • 20 sec. AMRAP bike/row/sprint @ 95%

– light recovery bike/row/jog/walk during non-working periods

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 admin in WOD

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