Thursday 081315

Today is a chance to do what you what you wish you’d done yesterday. #DoCrossfit #Crossfit #CFWR #Muncie #BSU #chirpchirp

A photo posted by CrossFit White River (@crossfitwhiteriver) on

New Format!  Do: 1) Recovery   or   2)The Thursday WOD


 

Warmup for everybody

then split.

_____

Mobility for 10ish minutes

_____________

Recovery WOD

Skills and Drills: NOT FOR TIME

chip away at these until time is up, repeat the list upon finishing

Every 2:00 for 24:00

  • Double Unders
  • Slack Line
  • Handstand Kick up
  • Wrist ups
  • Skin the Cats
  • Hollow hold 1:00 Superman 1:00
  • Walk up the stairs or light slam ball hike

Stretching 10ish minutes

  • Samson Lunge
  • Spiderman
  • Nautilus Stretch
  • Pike calf stretch
  • Heel over toe Hamstring Stretch
  • Epic hamstring stretch
  • Child’s pose
  • Couch Stretch
  • Box Stretch

 

Thursday WOD

Strength

5×3 Back Squat medium heavy

rest 60-90 sec between set

5 minutes of Handstand work

Metcon

 

Tabata: Jumping squats

short rest

Tabata: HSPU

short rest

Tabata: Mountain Climbers (Knee must touch the elbow)

Score is lowest rep of each Tabata

Example:  Jumping Squats 10/10/11/10/9/8/8/8   Score=8 because it was the lowest one


 

Open Gym

WEIGHTLIFTING PROGRAM:

1. back squat: work up to 70%x3x10 sets.

2. front squats: 70%x3x3

3.good mornings to 45 degree angle:  3 x 5….pause at the 45 degree angle for 2 count….on 5th rep explode to the top of finish.  remember to hold bar down or the bar will crash on your traps.  this movement should actually mimic the beginning to the end of the 2nd pull.

 

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