CrossFit WOD, March 18, 2019

Armor SetInspirationWorld Class Nutrition:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.Warm-upWarm-upI. Heartrate
30 seconds of Jump Rope
10 Bootstraps
30 seconds of Jump Rope
10 Air Squats
30 seconds of Jump Rope
10 Calories (any)

II. Specific
Coach led Back Squat drillsWeightliftingBack Squat (3-3-3-3-3)warm up to 80-85% of 1RM. use same weight across all sets. perform a set every 2 minutes (8 min total)MetconMetcon (4 Rounds for reps)4 Rounds
in 3 minutes complete:
20/14 Calories (any)
50 Single Unders
in remaining time AMRAP Goblet Squats or Air Squats
*rest 3 minutes between rounds. score each rounds squat reps only.Scaling: decrease the calories so you can typically get 20-30 seconds of squats. If you struggle with jump rope scale to a number you can hit in 30-40 seconds.Metcon (4 Rounds for reps)4 Rounds
in 3 minutes complete:
25/17 Calories (any)
50 Alternating Single Unders
in remaining time AMRAP Goblet Squats 53/35
*rest 3 minutes between rounds. score each rounds squat reps only.Scaling: decrease the calories so you can typically get 20-30 seconds of squats. If you struggle with jump rope scale to a number you can hit in 30-40 seconds.Metcon (4 Rounds for reps)4 Rounds
in 3 minutes complete:
25/17 Calories (any)
50 Double Unders
in remaining time AMRAP Double Kettlebell Squats 53’s/35’s
*rest 3 minutes between rounds. score each rounds squat reps only.Scaling: decrease the calories so you can typically get 20-30 seconds of squats. If you struggle with jump rope scale to a number you can hit in 30-40 seconds.Optional Accessory WorkGHD Sit-ups 20-20-20
GHD Hip Extension 15-15-15News-The Special Olympics Powerlifting team will be joining us tomorrow at the 5:30pm class for an awesome team WOD!

-19.5 Announcement Thursday at 8pm!!!

-Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

Leave a Comment

Your email address will not be published.

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

MEMBERSHIP HOLD REQUEST

To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$15 Per Class

OUR Information:

Location:

702 S Ewing St, Lancaster, OH 43130, USA

PHONE:

GIVE US A CALL
(740) 277- 7148

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.