June 8 2016
WOD NOTES Yup that’s right!! Strict CrossFit benchmark. If this is your first time “skipping the kip” with one of these classics? Make sure to get ready to a big slice of humble pie. We’ve been working our gymnastics over the past few months and you’re ready for this challenge. Good luck REBELs. All levels Strict Cindy or Mary
June 08 2016
WOD NOTES This one will test your pulling endurance and position under fatigue. The added jump off the floor will make the pull up slightly easier, but it will also add an element of co-ordination that could be challenging. Stay focused on each rep. Fitness Dynamic prep x 2 sets Indian club circles x 15 Scapular push ups x 6 Active bar hang x 20 seconds Every 4 minutes x 6 sets 250 m run 8 Burpee pull ups (CTB – Performance) Rest with time remaining Sport Rest day
June 7 2016
WOD NOTES Increasing loads on the deadlift today. The tempo is essential for developing a proper hip hinge and increasing glute, hamstring and errector strength and endurance. Loads will be lighter than expected. Fitness and Performance 5 sets of complex Dead lifts x 8’s (3121) + Sled drag 200′ (walking backwards) Sport 7 sets Panda Pull + Hang Snatch AHAP for doubles 5 sets Panda pull + hang clean for doubles 5 sets Tall jerks (from shoulders) x 3
June 07 2016
WOD NOTES Building your squat. First practicing and perfecting the basics. Then some heavy 3’s, the last set of three should feel like a big struggle. Now lets be clear…. the struggle is to maintaining perfect position for all reps, if your form breaks down then it’s too damn heavy!!!!! (positional maxes in training) Followed by some strict gymnastics work. Fitness and Performance Dynamic prep Toe reach series Boot straps x 6 Bird dogs x 6 5 minutes Working on the perfect air squat Back Squats 10-8-6 (warm up sets) 3-3-3 (working sets) Then.. 2 sets at 80/75% Accumulate the following as a finisher Fitness 3 minutes of Plank on the low rings (hollow body) Break and rest as needed Performance 50 shoulder taps facing the wall Break and rest as needed Sport Dynamic prep Indian club full circles x 10 Prayer stretch x 45 sec Band row + external…