01/04/2020

Angelino CrossFit – CrossFit

NOTE

THIS SATURDAY’S CLASS SCHEDULE — 01/04/2020: There will be TWO (2) CrossFit classes… see below for details!

— 7:30 AM CrossFit

— 8:30 AM CrossFit

— 9:30 AM Cardio WOD

CROSSFIT

Complete WOD [A] and WOD [B] — Two separate scores — Rest as needed in between WOD.

WOD A: Tabata Attack! — Total Reps

WOD B: CrossFit Benchmark WOD — “Nicole” — For Rounds and Reps

WOD A: Metcon (AMRAP – Reps)

Tabata Attack!: 15-minutes to accumulate as many reps as you can from each “Tabata” — adding up all the reps to find get a final score. ** Athlete’s Choice: Scale the movements UP or DOWN if needed. For example, scale UP Push-Ups to Handstand Push-Ups or scale DOWN Push-Ups to Knee Push-Ups. Ask the coach for suggestions.

— 4-Minutes of Air Squats

** REST 1-minute

— 4-Minutes of Sit-Ups

** REST 1-minute

— 4-Minutes of Push-Ups

** REST 1-minute

— 4-Minutes of Burpees

WOD B: Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

CARDIO WOD

CARDIO WOD ** NEW CLASS ** SATURDAYS @ 9:30AM

WOD A. Short Running Intervals: 4-Rounds of 2:00 Running Intervals with 1-Minute Rest in between Rounds

WOD B. 21-Minute AMRAP: 2×10-Minute Rounds + 3-Minute Rest in the middle between the two rounds. Each Athlete will spend 2-Minutes @ Each Station.

— Station 1: 10x Air Squats + 5x No Push-Up Burpees

— Station 2 : 5x Single DB Clean and Press (ea) + 5x DB Snatches (ea)

— Station 3: 5x Jump Squats + 5x Lunge Jumps (Each Side)

— Station 4: 5x Push-Ups + 5x Pull-Ups (Scale as Needed)

— Station 5: 10x Bear Crawl Steps / 10x Walking Lunges