Saturday morning...LET'S PLAY BALL!

August 11, 2017

I know you are wondering...what could be more fun than the pull-overs in that chipper today?? Well I have the answer...CROSSFIT BASEBALL!! Join us tomorrow morning at 9am where we will break the unloaded class into 2 teams for a 15 minute AMRAP (as many runs as possible) of CROSSFIT BASEBALL!! You don't want to miss it...

 

Here are your Saturday morning WODs!

 

Saturday Aug. 12, 2017

 

BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!

 

Unloaded

 

Pre-WOD CrossFit Baseball!!

 

Divide class into 2 teams. One team member will start at a time. To score a run, the team member must move through the following exercises (bases) until they achieve a full round (home run!):

 

1st base – 10 Calorie Bike

 

2nd base – 10 Push-ups

 

3rd Base – 10 KB Swings

 

Home – 200m Run

 

The second teammate is up at bat as soon as the person in front is done with the bike. Every time an athlete returns to home base (completes the 200m run), a point is scored for that team. The team with the most runs at the end of the 15 minute inning is the winner!!

 

WOD:

 

4-3-2-1:

X10 Weighted DB Front-rack Step-ups 20/30

Sets of 10 hollow rocks + 10 second hollow hold

 

 

CrossFit (10am)

 

Strength:

 

Week 10, Day 4:

 

Snatch Complex: 1 snatch pull, 1 snatch, 2 snatch balance @ 65-75% of max snatch, Every 90sec for 6 rounds.

 

Notes:

The weights stay the same the whole time. Trying to stick the lockout in the snatch balances.

 

 

Then, 12 minutes to work on one or two of the following accessory work:

 

Optional/Accessory:

1) Farmers carry x 60 seconds x 4

2) Dumbbell overhead carry x 2 lengths x 4

3) Good morning to squat @ 35-65lbs x 5 x 5

4) Weighted pass throughs (PVC pipe with a 2.5-5lb weight through it) x 8 x 3

5) OH barbell curls @ 35-65lbs x AMRAP x 4

6) Bottom-up kettlebell press (heavy as possible) x 3/hand x 6

7) Hollow body hold x 30sec x 6

 

Notes:

Different people need to work on different things, but everyone needs to work on shoulder mobility (pass throughs and overhead carries), grip strength (carries, bottom-up kettlebell press and OH curls), hip mobility and squat depth (good morning to squat) and core strength (hollow holds). Pick your weak link and get after it.

 

WOD:

 

5 Rounds:

10 Calories

 

5-4-3-2-1:

Bear Complex 105/155

 

So, round 1 will be 10 calories + 5 bear complexes.

Round 2 will be 10 calories + 4 Bear Complexes.

…etc.

 

Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

 

 

Open Gym (11-12)

 

Make up any strength sessions that you missed this past week!

 

 

 

 

 

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