Angelino CrossFit – CrossFit
NOTE
THIS SATURDAY’S CLASS SCHEDULE — 01/11/2020:
— 7:30 AM CrossFit
— 8:30 AM CrossFit
— 9:30 AM Cardio WOD
CROSSFIT
A. 6-Minute Double Under Tabata
Take this time to practice you double. Mentally commit to achieving a certain number of reps every 20s seconds of work. Go for CONSISTENCY! 😊
B. Sump Deadlifts
— Option #1: Find 1, 3 or 5 Rep Max
— Option #2: 5×5 @ 75% or Above of 1RM
— Option #3: 5×10 @ 75% or Below of 1RM
** Options 2 and 3 will be superseded with 10x Chin Ups or some some kind of variation.
WOD: For Time ** SEE BELOW **
WOD: Metcon (Time)
4-Rounds:
— 20x Sit Outs
— 10x Double Dumbbell Front Squats (Rx)
— 5x Devil’s Press (Rx)
Rx 40-45/25-30, +50-55/35-40
STR A: Double-Unders (SEE ABOVE)
STR B: Sumo Deadlift High Pull (SEE ABOVE)
CARDIO WOD
CARDIO WOD ** NEW CLASS ** SATURDAYS @ 9:30AM
WOD A. LONG INTERVALS
3×9:00
WOD B. 17-Minutes Total (2-Minutes each station, 1-Minute break half way through)
— Station 1: 40x Singles/20x Knee to Elbow Mt Climbers
— Station 2 : 10x Dumbell Push Press/10x Dumbell Squats (ea)
— Station 3: 10x Russian Swings/10x Sumo Deadlift High Pulls
— Station 4: 10x Sit Outs/ 10x Air Squat
