01/11/2020

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** Options 2 and 3 will be superseded with 10x Chin Ups or some some kind of variation.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