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Thursday Oct. 15th, 2015

October 14, 2015 By Coach

CrossFit


Warmup/Preparation – 15 min
Dynamic Warm-Up

Strength – 25 min
Bench Press 5 sets of 12 reps, rest 3min between sets

Conditioning – 15 min
EMOM for 10min:
1 Deadlift
5 Burpees over bar

Fitness (155/225)
Sport (225/315)

Recovery – 5 min
Walk or light row

Bootcamp


Warmup/Preparation – 15 min
Dynamic Warm-Up

Skill/Strength – 20 min
Deadlift 10.7.5.3.1.1.1.

Conditioning – 15 min
EMOM for 10min:
1 Deadlift (80% of above)
5 burpees over bar

Recovery – 10 min
Walk & Light Roll

Sport


In CrossFit Class
1) Warm up with class
2) Back Squat: build to a double @ RPE 9, then drop 10% and perform 2×4
3) EMOM x 10min: 3 Deadlifts (75%), 6 Bar Facing Burpees

In CrossFit Sport
Three sets:

*3 ring swings
*3 banded seated transitions

Three sets:

* 1-5 kipping mu (spotted)
* 5 bench transitions

Handstands:

Three sets:

*3 tripod pop ups
*3 negatives

Three sets:

*5-10 kipping hspu (deficit)

Strength:

Three sets:

* 5 chest to ring pull ups with negative ( break up as needed)
* 3-5 strict T2B
* 5-10 kipping ring dips (banded)

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Todays WOD

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Two Rivers Meats
CrossFit North Vancouver
Unit 116, 2455 Dollarton Hwy
North Vancouver, BC
V7H 0A2
604-341-0836
 
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