CrossFit WOD, September 27, 2019

NCFIT Baseline Strength & SprintInspirationRECIPE: Hungarian Beef Goulash: MACROS: 168 Calories/23g PRO/6g CARB/5g FAT
http://www.eatingwell.com/recipe/251960/hungarian-beef-goulash/Warm-upWarm-upI. 3:00 BIKE INCREASING EFFORT
MIN 1: EASY
MIN 2: EASY+
MIN 3: MODERATE

II. 3 ROUNDS FOR TIME
10 Tempo Air Squats (33X1)
15 PVC Good Mornings
10 Cossack Squats

**5 MIN CAP on the 3 Rounds**

III. BACK SQUAT WARMUP
2-3 sets of 5 Tempo Back Squats @ 22×1WorkoutNCFIT Baseline – Strength (Weight)ON A 20:00 RUNNING CLOCK…
Build to 5RM Back Squat*Rest at Least 5:00 before Sprint Effort.NCFIT Baseline – Sprint (AMRAP – Reps)AMRAP x 2 MINUTES
Max Calorie BikeSCALING
REPS, LOADING, VOLUME…
Strength — For our newer athletes this is a good day to build to a moderate weight for the Back Squat. Once they found that weight have them perform 5×5 of this weight.
MOVEMENT ADJUSTMENTS…
Back Squat — For athletes unable to perform a full squat can scale this to Box Squat
Bike — Put the Bikes in a “Circle of Death” and run heats. GET LOUD AND CHEER EACH OTHER ON!Optional Cool DownWarm-upOPTIONAL COOL DOWN

3 SETS WITH A PARTNER
Alternate 1:00 Slow Pedal & 1:00 Flow Stretching*

*Cycle between…
Up-Dog
Down-Dog
Seated Forward Fold
Trunk Twist (L)
Trunk Twist (R)News**UPCOMING EVENTS**
The only thing that could make the OPEN better is a team WOD…WELL…you got it!!! This year we are doing the OPEN in teams of 4!
2 Men & 2 Females tag in and out on 1 OPEN WOD each week. Its going to be LIT so make sure you grab a team and get signed up here:
https://events.membersolutions.com/event_register.asp?content_id=79914&fbclid=IwAR2cNTX56WDU55YAbQPMsH-oxhNy8ZtuGIGSignAXMqretOp644iSpFZ8-k

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