East, Tuesday, 08/21/2018

CROSSFIT

*Deload Week – Next week is PR week (our second testing week of the year)! Manage your load and intensity so that you can be fresh and ready to perform at your best next week. 

Gymnastic Strength

10min to Complete
3 Rounds:

UB Kipping Pull-ups
UB Kipping HSPUs

*Rest as needed between rounds. Moderate effort each set – Don’t go to failure.

Metcon

4 Rounds for time:

10 Box Jumps (24, 20)
30 DUs
200m Run
*1min rest between each round

COMPETITION

Row – Stroke Consistency

Row
15min row

*24 Strokes Per Minute. Distance or calories do not matter. Focus on a fast strong pull and then taking ample time on the return to keep your rower at 24 s/m. That’s the readout on the bottom left hand when on the simple 4 line readout. This will help you learn consistent power output over a long period of time. Allowing you to be more efficient, more comfortable, and ultimately do more work on the rower.

LEANX

10 Min Movement Flow

20 Sec Bretzle Stretch/Side
10 SL Windmills
10 Prone T’s
10 Mountain Climber with Reach/Side
10 Sec Seal Pose
10 Frog Hops

-then-

1 Min AMRAP: Burpees
1 Min AMRAP: Cal Row/Bike
2 Min AMRAP: Burpees
2 Min AMRAP: Cal Row/Bike
3 Min AMRAP: Burpees
3 Min AMRAP: Cal Row/Bike
*score is total reps

-then-

Finisher: 100 Alt. V-Ups

BOX NEWS

• Saturday Morning Lights – Saturday the 26th
  • No LeanX at 9am, and no Open Gym from 9 – 10:30
• Park WODS start back up on Sunday the 27th
  • We will be kicking off the workout at 3pm in the field at E.P. Tom Sawyer. If you are bringing someone who has never worked out with us before please make sure they arrive before 2:45 so we can have them fill out a waiver.