CrossFit WOD, January 30, 2019


Hot Sauce

Inspiration
"The take home for the general audience is ‘do exercise,’" says first author Anne-Sophie Wedell-Neergaard of the University of Copenhagen. "We all know that exercise promotes better health, and now we also know that regular exercise training reduces abdominal fat mass and thereby potentially also the risk of developing cardio-metabolic diseases."
https://www.sciencedaily.com/releases/2018/12/181227111418.htm

Warm-up
Warm-up
I. Heartrate
Dynamic

II. Specific
Hang Power Clean review/cycling review
1-pocket
2-above knee (mid-hang)

Weightlifting
Hang Power Clean (5-5-5-5-5 )
(10 minutes)
build to a challening set of 5 reps while still focusing on cycling. newer athletes can use this time to practice technique instead of building in weight.

Metcon
Metcon (3 Rounds for reps)
3 Rounds each for time
21/15 Calories (any)
15 Hang Power Cleans
*score the working time. rest as needed between each round.

Scaling: push the pace on the calories each round. modify the loading so that you can complete the Hang Power Cleans with little rest. Coach will pick weight.
Metcon (3 Rounds for reps)
3 Rounds each for time
30/21 Calories (any)
21 Hang Power Cleans
M-75/95/115
F- 55/65/75
*score the working time. rest as needed between each round.

Scaling: push the pace on the calories each round. modify the loading so that you can complete the Hang Power Cleans with little rest.
Metcon (3 Rounds for reps)
3 Rounds each for time
30/21 Calories (any)
21 Hang Power Cleans
M-115/135/155
F- 75/95/105
*score the working time. rest as needed between each round.

Scaling: push the pace on the calories each round. modify the loading so that you can complete the Hang Power Cleans with little rest.

Optional Accessory Work
Open Prep:
Handstand Push-ups
Level 1: 7×3 box HSPU
Level 2: 7×3 strict
Level 3: 7×3 strict deficit
*rest 30 seconds between sets. Note how many sets you complete unbroken. If you fail a set increase your rest and try to finish out.

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.

Friday at 6:30pm is the TFA Intramural Draft!!! Sign up and be ready for awesomeness!

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