11
Jun

WOD: June 11, 2018. Happy MONDAY!!!

By: Michelle Stafford Leave a Comment

Francesca working hard, check out that beautiful Strict Knee Up!!

MAIN – CROSSFIT 

Bring on the NEW WEEK!! Let’s do this CFOS Family!!!

WARM-UP:

* DROM: Dynamic Range of Motion 

* Mobility:  Shoulders

* Bar Warm – Up / Movement Review:

  • Thrusters

CONDITIONING WOD:

DEADLIFTS!! #strongertogether

For Time:

– 21 reps., Dumbbell Thrusters #55/#35

          * Run 400 meters

– 18 reps., Dumbbell Thrusters

          * Run 400 meters

– 15 reps., Dumbbell Thrusters

          * Run 400 meters

Measure: Time        CAP: 13 Minutes             

Goal: Athletes will aim for completing DB in larger sets, even challenging an unbroken capacity if possible. Athletes will push the pace on run, treat as a sprint, go for it, minimal rest and continual movement.

Appropriate Scaling:  Athletes will be scaled to a DB weight that is slightly more challenging, yet allows for larger sets to be completed. The run will be scaled in manner that allows for a sustained quick pace.

Post WOD Cool Down

* Row 400  @ 50%
* Shoulders – Wall Stretch
* T- Cross – Posterior Chain

DAILY THOUGHT

” Forget Your Past, Forgive Yourself, And Begin Again Right Now.” -Unknown

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