WOD image
TrueFit Athletics

TrueFit Athletics

CrossFit WOD, January 15, 2019

Close Range

Inspiration
"Training. You don’t win training, you don’t lose training, you train. You train for a future result so the goal in each day is improvement, growth and lessons learned. On the day of the test, that is really the only measure that counts."
-Adrian Conway

Warm-up
Warm-up
I. Heartrate
Dynamic

II. Specific
A. OHS test 3×5 working to perfect form
B. Sotts Press w PVC or empty BB 3×5

III. Skill/Strength
Coach led OHS practice w PVC or empty barbell
3×5

Weightlifting
Overhead Squat (3-3-3-3-3)
Scaling: ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Shoulder Press (5-5-5-5-5)
Scaling: ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Optional Accessory Work
A. Sotts Press 7-7-7
B. practice any OHS mobility drill a Coach gave you for 5-10 minutes

News
*This Friday January 18th @ 7pm at Ale House- TFA Member Appreciation Party (White Elephant gift exchange as well)
Lori and Jon

Share this post

Share on facebook
Share on google
Share on twitter
Share on linkedin
Share on pinterest
Share on print
Share on email