Saturday's workouts and reminders!

Awesome job to everyone who completed the 20.1 Open WOD today!! That was not easy! Scores are due by Monday at 8pm so that means lots more time to do it and get those scores in!! Also it is not too late to register: https://open.crossfit.com/

REMINDER!! Don't forget about the Eleventh Element discussion at 8:30am with Coach Logan Poirier! Also please note that there will be no 20.1 performances during class time. If you have someone to judge you, you can perform the Open WOD during Open Gym time from 11am-12pm. Our Saturday morning schedule is as follows:

8:30am - Eleventh Element

9:00am - Unloaded

10:00am - CrossFit

11:00am - Open Gym

Now on to your Saturday morning WODs!

Saturday Oct. 12, 2019

UNLOADED PARTNER WOD (9am)

Warm-up:

600m loop

10 Lunges

10 WFT w/push-up

10 Scorpions

10 Sit-up angels

Then, group stretch and workout explanation

Partner WOD:

Share the reps however you see fit, with ONE PARTNER WORKING AT A TIME. Between each exercise, both partners will run descending distances together! The runs will be 800-600-400-200m. There is no run after the final exercise. The exercises can be done in any order however you must complete each movement in its entirety before moving on to the next.

100 Box Jumps

100 Push-ups

100 KB Swings 35/53

100 DB Thrusters 20/30

100 Sit-ups

Crossfit (10am)

Warm-up:

2 mins of cardio, then 2 rounds of:

6 Pallof press per side

6 10 suitcase lunges per side

6 glute bridge per side

10 cossack squat per side

Strength:

Four sets of:

Tempo Back Squat x 5-6 reps @ 42X1

Rest 3 minutes

Please note the tempo prescription - this is a slow, 4-second descent followed by a 2-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. Start around 65-70% and use today to build to figure out what you are capable of for this rep

scheme.

PARNTER WOD:

For Time (with a Partner)

Diane

21-15-9 reps of:

Deadlifts 155/225

Handstand Push-Ups

Jackie

1000 meter Row

50 Thrusters 35/45 (no dropping the empty bars)

30 Pull-Ups

Grace

30 Clean-and-Jerks 95/135

Open Gym (11-12)

Make up any WODs or strength training that you missed this week, do some accessory work, or take a stab at Open WOD 20.1!

Open Gym Accessories:

More ring dip work…

3 total sets:

Set 1 - 7 reps as slow as possible

Set 2 - 7 reps 3-5 sec negative with 1-2 sec pause at bottom, then fast up

Set 3 - max reps Strict

Ring Support Accumulate 2:00