April 4, 2016

Monday

ANNOUNCEMENTS:

The LAST day to sign up for Festivus Games is April 9th!!!  Don't miss out on a competition that is at your HOME gym.  You have home field advantage!!!!

Remember in March, CrossFit Little Rock is hosting Festivus Games practice every Saturday leading up to Festivus Games at 9am. We will be going over movement standards, WOD strategy, and we will be practicing EVERY WOD leading up to the big day!! This is totally free of charge and open to ANYONE registered or thinking of registering.

SIGN UP TODAY: https://festivusgames.com/register/600/

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Back Squat

10 reps (Coach helps determine)

8 reps add 5lbs

6 reps add 5lbs

4 reps add 5lbs

METCON:

With a running clock
15-10-5
Thrusters, 65/45
Box Jumps, 24/20

rest equal time, then…

15-10-5
Calorie Row
Bar Facing Burpees

EXTRA CREDIT:

4 x 20 Sit-ups

or 

4 x 20 Supermans

 

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Back Squat

10 reps @ 60%

8 reps @ 70%

6 reps @ 80%

4 reps @ 85%

METCON: 

With a running clock
15-12-9
Thrusters, 95/65
Box Jumps, 24/20

rest equal time, then…

21-15-9:
Calorie Row
Bar Facing Burpees

EXTRA CREDIT:

4 x 20 Sit-ups

or 

4 x 20 Supermans

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