CrossFit WOD, October 4, 2019

17.5InspirationRECIPE: Cappuccino Whey Coffee Cake: MACROS: 300 Calories/12 PRO/33 CARB/14 FAT
https://www.ascentprotein.com/blogs/recipes/cappuccino-whey-coffee-cakeWarm-upWarm-upI. GENERAL WARM-UP
AMRAP X 4 MINUTES
6 Push-ups
8 Kipping Swings
10 Air Squats

II. SPECIFIC WARM-UP
AMRAP X 6 MINUTES
:30 Barbell Press to Overhead Hold
:30 Slow Elbow Punches
:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)
:30 Double Under Attempts

III. THRUSTER DRILLS
8 Strict Press
8 Pause In Dip Position Push Press
8 Push Press
8 Tempo ¼ Front Squats (32×1)
8 Front Squats
8 ThrustersExtended Warm-upThruster (1×3)ON A 10:00 RUNNING CLOCK…
Build to a Moderate Set of 3 ThrusterWorkoutCrossFit Games Open 17.5 Scaled (Time)10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time capCrossFit Games Open 17.5 (Time)10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time capSCALING
REPS, LOADING, VOLUME…
Thruster — Scale to a weight that athletes are able to perform 9 unbroken reps for at least the first 3-4 rounds before fatigue kicks in.
Double Under –Let’s find the correct number of reps that will allow the athlete to get enough exposure to the movement and start to build some level of proficiency.
MOVEMENT ADJUSTMENTS…
Thruster — For athletes unable to press the bar overhead have them perform Front Squats. For athletes unable to squat have them perform Push Press
Double Under — Plate Hops or Penguin Slaps today as an adjustment to start building coordination and endurance for those individuals without Double UndersNews**UPCOMING EVENTS**
-Grab a BINGO sheet and get crackin’ in order to win a $50 Rogue card.

-THE OPEN IS LESS THAN A WEEK AWAY!!!
This year we are doing it TOTALLY different…WE ARE DOING teams of 4!
2 Men & 2 Females tag in and out on 1 OPEN WOD each week.
Get your team and get signed up here:
https://events.membersolutions.com/event_register.asp?content_id=79914&fbclid=IwAR2cNTX56WDU55YAbQPMsH-oxhNy8ZtuGIGSignAXMqretOp644iSpFZ8-k

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Your email address will not be published.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.