CrossFit WOD, January 4, 2019

Doorbell Hang OutsInspiration”You Don’t Have To Be Great To Start, But You Have To Start To Be Great.”
-Zig ZiglarWarm-upWarm-upI. Heartrate:
Dynamic

II. Specific: 7 minutes at easy pace
100ft DB OH Carry (50 right/50 left)
5 Box Jumps

III. Skill/Strength:
7 minutes to practice the complex:
3 Hang Power Snatch + 3 Single Arm OHS
(perform on both sides)MetconMetcon (Time)5 rounds for time of:
20 dumbbell hang snatches (10/10)
15/12 Calorie Bike
10 Burpee Box Overs (may step) 24/20

Men: 35-lb. dumbbells
Women: 20-lb. dumbbellsScaling: choose dumbbells that are challenging weight. The small sets and calories on the bike should encourage you to perform sets unbroken and sprint the bike.Metcon (Time)5 rounds for time of:
20 dumbbell hang snatches (10/10)
15/12 Calorie Bike
10 Burpee Box Overs 24/20

Men: 50-lb. dumbbells
Women: 35-lb. dumbbellsScaling: choose dumbbells that are challenging weight. The small sets and calories on the bike should encourage you to perform sets unbroken and sprint the bike.Optional Accessory WorkA. OHS 8-8-8 (light/moderate weight)
B. Single Leg DL 8-8-8 each leg
________________________________________

“Our focus here is to improve specific movement (skill) or build/tone muscle (hypertrophy/strength) and always optional. Accessory work doesn’t need to be a separate program from our training. It should fit with what we do and our goals. The biggest reasons for performing these sections would be to eliminate any muscular imbalance, as well as perform exercises that will improve the other ” bigger picture” aspects of our training/goals. These sections are NOT metcons, but rather drills that will help improve movements, build muscle, and decrease injuries. These sections should be completed after the WOD once you have recovered but are still “warm.” Sometimes the work will be practicing a movement for a designated amount of time, other days you will have specific sets x reps. We all cant spend multiple hours at the gym (I know that sucks) so these sections can be completed under 15 minutes but are focused in conjunction with our daily programming to improve all areas of our training; strength, speed, power, stamina, endurance, flexibility, accuracy, balance, coordination, and agility. Don’t have time to fit it in, don’t stress over it. As always if you have any questions ask a Coach.News*Saturday January 5th at 12pm TFA Bootcamp Meet and Greet. Tell your friends so they can start their fitness journey with TFA!
*Monday January 7th 5:30pm and 6:30pm TFA Bootcamp 2019 begins!
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

Grab a friend for the TFA Bootcamp Meet and Greet tomorrow at 12pm!

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