CrossFit WOD, April 25, 2019

Yellow Brick RoadInspirationRECIPE: BUTTER CHICKEN
https://www.crossfit.com/at-home/butter-chickenWarm-upWarm-upI. Game Day

II. Jump Rope Tabata
R1: High Jumps Single Unders
R2: Fast Spin Single Unders
R3/R4/R5: Single-Single-Double* or Double Unders

III. Dumbbell Push Press practice
-vertical dip drive x 5
-control overhead x 5
-cycling x 5MetconMetcon (3 Rounds for reps)3 SETS FOR MAX REPS
2:00 DB Push Press (35’s/25’s)
-Rest :30-
2:00 Alternating Single Unders
-Rest :30-
2:00 KB Goblet Lunge (53/35)
-Rest :30-SCALING:
DB PUSH PRESS — Scale load to allow athletes to work through :25-:35 second at the beginning of each round. If unable to press overhead a DB Bench Press or Push-ups can be used for modification.
DOUBLE UNDERS — If athletes want to practice Double Unders, get after it for the 2:00 rounds. If not, Alternating Singles or Single Unders will be the route to go .
KB GOBLET LUNGE — Just as with the Push Press, scale load to keep people moving. Weight should be challenging, but not so heavy form breaks down or athletes have to rest too much.Metcon (3 Rounds for reps)3 SETS FOR MAX REPS
2:00 DB Push Press (50’s/35’s)
-Rest :30-
2:00 Double Unders
-Rest :30-
2:00 KB Goblet Lunge (70/53)
-Rest :30-SCALING:
DB PUSH PRESS — Scale load to allow athletes to work through :25-:35 second at the beginning of each round. If unable to press overhead a DB Bench Press or Push-ups can be used for modification.
DOUBLE UNDERS — If athletes want to practice Double Unders, get after it for the 2:00 rounds. If not, Alternating Singles or Single Unders will be the route to go .
KB GOBLET LUNGE — Just as with the Push Press, scale load to keep people moving. Weight should be challenging, but not so heavy form breaks down or athletes have to rest too much.Cool Down8:00-10:00 GROUP MOBILITY
*Focus first half of the session opening up calves on horn of the KB.
*In second half, athletes spend time opening the lats on horn of the KB.NewsTHIS SATURDAY APRIL 27th 2019 at 9:00 am WE ARE LIFTING THE LIMITS!!! You will test your strength in deadlift and bench press and help raise money to support the Fairfield Special Olympic Powerlifting 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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