Welcome back to another week at the Hut. The program for the week includes, standing broad jumps, decline push-ups and incline ring rows, burpees and rowing (Ugh- yes, I just got a little nauseous), a few power cleans, some heavy squats (but you already figured that was the coming), a mid-week partner WOD, a session of three 5 minute AMRAPS, among many other warm ups, mobilizations, conversations, demonstrations, and exhibitions of effort, fitness, gratitude, friendship and hard work. And I already mentioned burpees. All this and more happening in group classes this week.
In strength, gymnastics and oly specialty sessions during the 5pm classes- we continue to focus on issues related to CrossFit Games Open preparation. As always, welcome to all of you interested in improvement- regardless of you level of skill/strength/fitness or competitive drive. Just show up and get coached around a bit!
And anything else that you are interested in testing and trying during the NOON open training hour. This hour-long open gym time… that is very lightly attended. Show up!
Monday’s WOD at 7 and 9am, 4 and 6pm
Midday Open Training Hour at noon, Open-Prep Strength Class 5pm
Overhead squat, 3 reps
Time limit of 15 minutes to work up to a heavy/very technically solid set of 3 reps
Post heaviest load to chalkboard/journals
21-15-9 reps/round for time of:
Broad jumps (bumper plate to bumper plate on barbell)
Sumo deadlift high pull (50/35kg)
Post time and load to chalkboard