Sunday's WODs!

September 28, 2019

Thanks to everyone who came out to week 2 of Eleventh Element today! Coach Logan Poirier discussed the concept of ENDURANCE in CrossFit as well as in life. The endurance you develop derives directly from the struggles you experience, both in the gym and in life. Logan challenged us today to not only push through our struggles, but also to think about the reason why, and about what will be waiting for us at the end.

 

We also had tons of front squat PRs today! Great work Kara, John Sternal, JoJo, Anthony, and Patrick Lombard! 🥳

 

Here are your Sunday morning WODs!

 

Sunday Sept. 29, 2019

 

Endurance WOD (9am)

 

Warm-up:

200m Run

20 Superman

10 HR Push-ups

10 Spiderman Lunges with reach

10 Reverse Scorpions

 

WOD:

 

For time:

20 (Push-up + plank up-down = 1)

40 Calories

600m Run

80 DUBS/Hollow Rocks (switch movements every 20 reps, thus 40 total reps of each)

100 Step-ups/Box Jumps (switch movements every 10 reps, thus 50 total reps of each)

80 DUBS/Hollow Rocks (same as above)

600m Run

40 Calories

20 (Push-up + plank up-down = 1)

**Accumulate 5 rope climbs at any point during the WOD! Sub for rope climbs is 5 strict pull-ups (assisted if needed) or 10 ring rows per rope climb

 

 

CrossFit (10am)

 

Warm-up:

See endurance, then grab an empty barbell and perform 2 rounds of 5 reps of each:

Clean lift-off

Muscle Clean

Clean Pull from hang

Hang Power Clean (fast elbows!)

Strict Press

Power Jerk

 

Strength: 1RM Power Clean and Jerk!

 

Every 2 minutes, for 20 minutes (10 sets):

Power Clean & Jerk x 1 rep

Loads per set (by %) - 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

 

WOD:

AMRAP in 15 minutes:

10 Push Jerks 65/95

15 Box Jumps 20/24

10 Single Leg Deadlifts (each leg) 65/95

15 second BACH (bent arm chin hang)

 

 

 

 

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