CrossFit WOD, May 3, 2019

Baseline C & DInspirationREADY FOR THE NEXT NUTRITION CHALLENGE?

On the lobby counter there is a large envelope marked “NUTRITION.” Please write your name, contact info, and S.M.A.R.T. goals on a blank sheet of paper and Coach Todd will be in touch!Warm-upWarm-upI. SQUAT MOB:
:15 sec Deep Squat hold
:15 sec Samson each side
:15 sec Sumo Squat hold
:15 sec Calf Walks
:15 sec Bootstraps
:15 sec Deep Squat Reaches

II. Partner Warm-up
AMRAP x 8 MINUTES
P1: Bike
P2: 10 KB Deadlifts + 8 Russian KBS + 6 Goblet Squats*
* after 2 rounds switch to Back Squats with empty BBMetconNCFIT BASELINE C (Weight)ON A 20:00 RUNNING CLOCK
Build to 5RM Back Squat
-Rest as Needed*-

*Rest at Least 5:00 b/t C & DMust use spotters. Preferred spotting method is 2 spotters (1 on each collar of bar)

Guideline:
0:00-2:00 — 10 reps light-mod
2:00-4:00 — 8 reps moderate
6:00-8:00 — 6 reps mod-heavy
8:00-10:00 — 5 reps mod heavy
10:00-13:00 — 5 reps heavy
13:00-16:00 — Attempt 1
16:00-20:00 — Attempt 2NCFIT BASELINE D (Calories)AMRAP x 2 MINUTES
Max Calorie BikeThis should be an all out effort right from the start…athletes are looking to keep the RPM’s as high as the possibly can to maximize their Cals. Guys should be looking to get 40-50+ Cals and ladies should try for 30-40+ cals.Cool Downw Partner
P1: 3:00 Bike (easy)
P2: 1:00 Saddle Pose
1:00 Pigeon Pose (R)
1:00 Pigeon Pose (L)
*switch at 3:00 mark

Feel free to repeat stretches on you own.NewsPULL-UP SEMINAR: MAY 11TH @ 11AM. We will be covering all levels including Strict, Kipping, Butterfly, and Chest to Bar. Each athlete will receive Coaching feedback and programming to improve their current level. This is FREE but only 20 spots available!
https://events.membersolutions.com/event_register.asp?content_id=79020&fbclid=IwAR3uuTh9PMcSzqFipnb2Ni58jyp_OVSzPWX8KuE2ClmYYxcFnk4FFvxzOX4

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