Strength- Front Squat 4X8,5,5,1 CrossFit Hagerstown WOD for 4.10.13* * As many of you know, I love reading CrossFit Oneworld's blog. I couldn't resist using this WOD.
There are two versions of today's workout.
RX'd:
Complete as many rounds as possible in four minutes of:
5 pull-ups (no scaling)
10 push-ups (no scaling)
15 air squats
If you finish four rounds within the four minutes, continue for another four minutes. If at the end of eight minutes, you have finished eight rounds, continue for another 4 minutes. Post total rounds and reps completed at the end of twelve minutes.
Scaled:
Complete as many rounds as possible in twelve minutes of:
5 Ring Rows (with or without box)
10 push-ups
15 air squats
EVERYONE IS A UNIQUE SNOWFLAKE!
What does that mean? We are all trying to improve every single time we come into the box. Shouldn't our warm-up and skills vary as well? Each day class will begin with laughs and good times (greetings and all that stuff) Please do not step into the matted area if another class or intro is finishing up.
Basic Format for class- 1. Dynamic ROM (Range of Motion) 2. Active Warm- Up and Per.pl ('Personal Plans'; Varied) 3. Strength or Skill 4. WOD 5. Cool Down
1. Dynamic Warm-Up that everyone will follow.-Right when the class begins we'll start the warm-up-
2. Active Warm-up and Per.pl (Personal Plans)* Theneach person will pick a card to do a warm-up that should take 3-5 mins. and then their own sequence of exercises that will help them reach their goal. Some people might have the same card if they have the same or similar goal. For example- A active warm-up card you pick might say 2 rounds or 10 mountain climbers and 10 burpees. Then your Per.pl is you want to do a muscle up, but just aren't there yet. You will be given a piece of paper that addresses the mechanics and the rep scheme you will practice during the skill portion of the class. Some people might have the same goal so that group will talk amongst themselves how much burpees suck etc etc, until it's time to perform your skill. This is PROGRESSIVE! Once you learn a certain skill or become more proficient, your goals might change.
* What is a per.pl? You decide. Make a goal that is that can be take a month, 6 months, or 12 months. Then we tailor activities in order to work towards it. The goal might need to be broken into separate parts in order to achieve it in it's entirety.
3. Strength or Skill Strength is the activity that will develop raw strength. Such as Deadlift, Push Press, Clean and Jerk Etc. Skill- a technique in order to perform a certain task. Such as Dips, Muscle Ups and Handstand Push-ups. 4. Workout of the Day (WOD) Various Activities 5. Cool Down- Activity that slows the body into a normal pace and decreases lactic acid build up.
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