The first strength training session of 2012 is here today! What? You are already really, really strong and think it is more important for your fitness to do the unique/interesting Met-Con for the day? REMEMBER- that one key component of CrossFit is to work on your weaknesses. That too much focus on what you are already good at inevitably will lead to even deeper decreases in fitness in those other deficient areas. We have 2 designated STRENGTH classes on the schedule to work on developing the fundamental strength and power lifts. These are NOT focused on getting our strongest athletes stronger- but on getting YOU stronger. Get in to a Monday/Wed 6pm class… Ondrej will lead you through some training that will get you strong AND help you LOVE going heavy.
|…AND Steve is FAST too!|
Wed WOD: class times at 7, 9, 10am and again at 5pm. Strength class at 6pm with Ondrej.
“Tabata Gone Bad“
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 4 consecutive intervals of each of the following exercises for 2 rounds:
Lateral Parallette Burpees (Reps)
Sumo deadlift high-pull 32/24kg (Reps)
Parallette Pass Throughs (Reps)
Wall Climbs (Reps)
Ring Dips (Reps)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the five stations.
Post total reps/low rep for each movement.