August 25, 2016
CrossFit/Competitor/Barbell Club
REST DAY!
CrossFit 101
Warm-up
Mobilize: Down Dog, Up Dog, Inchworm, Side Lunge, Pigeon, etc.
Row 500m, then
3 Rounds of
10 Goblet Squats
10 Single Leg KB Deadlifts (each leg)
10 Kettlebell Swings
*Choose load. Keep it light.
Strength: Deadlift
1 x 8 @ 65% of 1RM
2 x 6 @ 70% of 1RM
3 x 4 @ 75% of 1RM
WOD: AMRAP x 7:00
“Deads and Slams”
3 Deadlifts (185/135)
3 Ball Slams (40/25)
6 Deadlifts
6 Ball Slams
9 Deadlifts
9 Ball Slams……
*Continue this rep scheme for 7:00
Incendia Endurance
WOD: For Distance
15 Minute Row, 3 Minute Rest
12 Minute Row, 2 Minute Rest
9 Minute Row, 1 Minute Rest
6 Minute Row, 30 Second Rest
3 Minute Row, Done
Incendia Strongman
WOD: 10 Rounds for Time
30′ stone/sandbag carry then 5 over the shoulder lifts. You choose load.
Strength:
1) Work up to 1 heavy 30′ yoke walk.
2) Work up to 1 AHAP 30′ farmers/frame walk.
Incendia Gymnastics
Coach’s Choice