6
Mar

WOD: March 7th, 2018. Strong Thoughts!!

By: Michelle Stafford Leave a Comment

DeAnna crushing some Squat Clean Thrusters…. AKA…. CLUSTERS

MAIN – CROSSFIT

Bring your strong thoughts and best efforts tomorrow!! Let’s improve our fitness and get stronger together!! RSVP for tomorrow, WILL be EPIC, because of your positive vibes, strong actions and hard work put forth!!

WARM-UP:

* DROM: Dynamic Range of Motion  

* Mobility: Shoulders / Hip Flexors 

* Movement Review:

  • Back Squat
  • Burpee

CONDITIONING:

WOD:

***** NO EXPECTATION… ONLY ACTIONS…. BRING YOUR BEST EFFORT *****

20 Minute AMRAP:

– 25 reps., Burpee

– 15 reps., Body-Weight Back Squat

Measure: Rds. & Reps.           

Goal: This is a longer paced workout, athletes should be looking to maintain a moderate intensity.  Athletes who have a solid back squat position and strength base, should be aiming to complete close to unbroken sets, at the most breaking up 2-3 times.  Choose a pace that allows you to keep moving on the BURPEES.

Appropriate Scaling: Athletes will be scaled to a weight that either matches their bodyweight or is scaled in a manner that is challenging, yet affords for a moderate pace. The burpees need to be completed at a moderate pace and will be scaled in volume to sustain pace.

Post WOD Cool Down

* Air Squat x 15 reps., slow and controlled.
* Samson – 30 sec x 4
* Lateral Lunges x 16 reps
* Shoulders – F-Delt – Band

DAILY THOUGHT

“The mind is everything. What you think you become.” – Buddha

Speak Your Mind

*