CrossFit WOD, January 29, 2019


JBo

Inspiration
"Aerobic fitness is something that most patients can control. And we found in our study there is no limit to how much exercise is too much," said Wael Jaber, M.D., Cleveland Clinic cardiologist and senior author of the study. "Everyone should be encouraged to achieve and maintain high fitness levels."
https://www.sciencedaily.com/releases/2018/10/181019120711.htm

Warm-up
Warm-up
I. Heartrate
7 minutes at conversation pace:
30 seconds of Jump Rope (any)
15 Band Pull Aparts
5-10 Pushups

II. Skill/Strength
10 minutes at conversation pace:
1 Rope Climb (any progression)
6 Bench Press (light-mod weight)
*focus on improving and feeling the movement, dont make this a metabolic AMRAP. try to improve efficiency of your rope climb and keep perfect shoulder positioning in the bench press.

Metcon
Metcon (AMRAP – Rounds and Reps)
JBo
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 rope climb
12 bench presses
Men: 75-lb. OHS and bench, 15-ft. rope
Women: 55-lb. OHS and bench, 15-ft. rope

Scaling: this is a longer Hero WOD that presents challenging movements and a huge demand on the shoulders. Reduce the loading and pick a challenging modification for the rope climb. Floor to standing to wrap modification 1:1.
JBo (AMRAP – Rounds)
28-Minute AMRAP of:
9 Overhead Squats, 115#
1 Legless Rope Climb, 15"
12 Bench Presses, 115#
In honor of U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, died Sept. 1, 2012

Scaling: this is a longer Hero WOD that presents challenging movements and a huge demand on the shoulders. Reduce the loading and pick a challenging modification for the rope climb. Floor to standing to wrap modification 1:1.

Optional Accessory Work
spend 10 minutes stretching shoulders
-pec stretch
-banded lat
-banded bully
*at least 1 minute each side

News
This Friday February 1st at 6:30pm is Draft Night! Make sure you get signed up for the Open so we can get you on a team and get your shirts ordered 🙂

Katie Schenk leads Vicious & Delicious, Chrissy Kittle is captain of Kittlebell Swings 2.0, Alex Craine is CEO of The Open Crashers, and Josh Creighton commands The Creightonadors!

The Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen
If you don’t want to register for the Open but still want to be on a TFA Intramural team, please sign up at the front desk.

Do you have your 15 classes yet? #tfacommittedclub

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