CrossFit WOD, April 16, 2019

GiveInspirationJOIN US TO SUPPORT ANAHOLA

THE ULTIMATE HAWAIIAN TRAIL RUN AND THE KEALA FOUNDATION ARE RAISING FUNDS TO SUPPORT THE COMMUNITY OF ANAHOLA. THE COMMUNITY IS BEAUTIFUL, AN ANCIENT HAWAIIAN FISHING VILLAGE. BUT IS SUFFERING UNDER THE WEIGHT OF DRUG AND ALCOHOL ADDICTION AND THE PREVALENCE OF SUICIDE.

DONATE TO HELP US BUILD A HEALTHY COMMUNITY, OFFER FREE PROGRAMS LIKE CROSSFIT AND JIU JITSU TO KIDS AND THEIR FAMILIES, PROVIDE TRANSPORTATION, FOOD, AND MENTORSHIP TO THE COMMUNITY.

http://www.ultimatehawaiiantrailrun.comWarm-upWarm-upI. AMRAP x 8 MINUTES
10 V-Ups
8 Air Squats
6 Push Press w/ empty barbell
4 Sumo Squats w/ empty barbell

II. Toes to Bar Progression: (progress as far as you can)
12 Strict Knee Tuck
10 Kipping knees to waist
8 Knees to chest
6 “Toes to Something”
4 Knees to elbow
2 TTBWeightliftingBack Squat (20 min to build to heavy 2 rep)BACK SQUAT SUGGESTED BUILDING GUIDE…
0:00-2:00 5 Empty Barbell Tempo (3111)
2:00-4:00 5 Very Light Tempo (3111)
4:00-6:00 5 Light (3111)
6:00-10:00 3 Moderate (3111)
10:00-12:00 3 Moderate – Heavy
12:00-15:00 2 Heavy
15:00-18:00 2 Heavier
18:00-20:00 Possible 2RM or Deload…MetconMetcon (AMRAP – Reps)”GIVE”
AMRAP x 12 MINUTES
3,6,9,12…
Strict Knee Tucks or “Toes to Something”
Thruster (65/45)
Box Jump/Step-up (24/20)SCALING:
TTB – Strict knees to waist, kipping knees to waist/chest/elbow are all appropriate modifications for TTB. If you cannot hang from the bar, Tuck- Ups or V-Ups may be used instead.
THRUSTER – If a barbell is uncomfortable, use a pair of DB’s.
BOX JUMP – Step ups are a suitable modification today to keep you moving.Metcon (AMRAP – Reps)”GIVE”
AMRAP x 12 MINUTES
3,6,9,12…
Toe to Bar
Thruster (95/65)
Box Jump (24/20)SCALING:
TTB – Strict knees to waist, kipping knees to waist/chest/elbow are all appropriate modifications for TTB. If you cannot hang from the bar, Tuck- Ups or V-Ups may be used instead.
THRUSTER – If a barbell is uncomfortable, use a pair of DB’s.
BOX JUMP – Step ups are a suitable modification today to keep you moving.Optional Accessory Work3 ROUNDS FOR QUALITY:
:30 second parallel GHD Supine Hold (face up)
:30 second parallel GHD Prone Hold (face down)NewsSATURDAY APRIL 27th 2019 at 9:00 am Fairfield County Special Olympics and TFA invite you and your family to join us and help support the 2019 Special Olympics Powerlifting Team.

You will test your strength in deadlift and bench press and help raise money to support the team with new equipment, entry fees, transportation, and more!

This is our second year hosting “Lifting the Limits” and we want it to be even better than last year! Get signed up today: https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019

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