Monday's WOD and STRENGTH DAY 1

June 5, 2017

The day has finally arrived! Tomorrow we will start Day 1 of our CFD Conjugate Strength Program (squat emphasis) created by strength coach Brian Hallam! Bring your game face tomorrow to establish a 10RM pause back squat!

 

Here are your Monday WODs...

 

Monday June 5, 2017

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

Strength:

 

A)

10RM back squat with 3 second pause

2 x 10 pause back squats @ 80% of 10RM

 

Notes:

Within 6 minutes, take 3-5 sets of 5-7 reps, building up to 10RM. Rest for 2 minutes, then begin next sets keeping 2 minutes rest between sets. It's always a good idea to have a partner count your reps for you on paused sets. It's hard to focus on anything beyond the reps and counts get pretty fast when you leave them up to the athlete. Big deep breath at the top, hold your breath, let out some air under pressure as you ascend. Breathing is the MOST important. Stay tight.. always!

 

B)

3 x 5 seated box jumps @ 70-80%

 

 

 

Notes:

This movement is a pure concentric. Set up the benches (to sit on) about 3 ft from the box.

 

WOD:

21-15-9:

Hang Power Cleans 95/135

HSPU

 

 

Endurance WOD (6:30pm)

 

2 ROUNDS OF:

 

2 minute intervals:

Row (calories)

Run 400m (counts as 10 reps)

Bike (calories)

Run 400m (counts as 10 reps)

 

REST 1 MINUTE

 

1 minute intervals:

Mountain Climbers

Backwards singles

Ab-mat Sit-ups

Box Jumps 20/24

 

REST 1 MINUTE

 

Score = total reps

 

 

 

On-Ramp (7:30pm)

 

 

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