TrueFit Athletics

TrueFit Athletics

CrossFit WOD, January 9, 2019

Hand In The Air

Inspiration
How To Completely Eliminate Sugar From Your Life In 2 Months:
https://www.mindbodygreen.com/0-12786/how-to-completely-eliminate-sugar-from-your-life-in-2-months.html

Warm-up
Warm-up
I. Heartrate
Dynamic

II. Specific
3 Rounds
20 second Deep Squat Hold
10 Situps
5 DB Strict Press single arm each side

III. Skill/Strength
Bootcamp
practice dumbbell push press and push jerk

FIT/PER
10 minutes to build to the heaviest weight for the dumbbell complex:
3 Strict Press
5 Push Press
7 Push Jerks
*perform on each side

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
14 Sit-ups
14 single-arm dumbbell push press (7 right 7 left) 25/15

Scaling: decrease the weight of the dumbbell so you can complete the 7 reps per side unbroken. today your pace should remain consistent from start to finish.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
21 Weighted Sit-ups 20/14 (behind head and on toes)
14 single-arm dumbbell push jerks (7 right 7 left) 35/20

Scaling: decrease the weight of the dumbbell so you can complete the 7 reps per side unbroken. today your pace should remain consistent from start to finish.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
21 Weighted Sit-ups 20/14 (behind head and on toes)
14 single-arm dumbbell push jerks (7 right 7 left) 50/35

Scaling: decrease the weight of the dumbbell so you can complete the 7 reps per side unbroken. today your pace should remain consistent from start to finish.

Optional Accessory Work
Spend 5-10 minutes stretching:
Lizard, Saddle, and Childs Pose

News
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

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