W.O.D. and Endurance Tuesday 12/19/17

Strength/Conditioning WOD – 35 minutes

*Coaches consider a dynamic warmup (video link with examples below) allowing athletes to be considerably warm to jump into an aggressive back squat progression. 

*CFR athletes this is a great video to inform you of stretches on your own 

On a 35 minute running clock perform…

0:00 – 6:00 – Off the rack, every minute on the minute for 6 minutes perform 3 Back Squats, building in weight as you go, find a heavy 3 rep for the day – 18 total reps…  (if rack space is limited, find a partner and quickly work together at a similar weight as the minute will move quickly and keep in mind a PR will be difficult as time to rest is not plentiful, just get heavy)

6:00 – 10:00 – put away weight/bars quickly in preparation of conditioning

10:00 – 35:00 complete 2 rounds for time of…

30 Alt KB Snatches 55/35 r/l=2
30 Box Jumps 24/20
30/21 Calorie Row (Male/Female)
30 Toes to Bar

*Coaches please start athletes at all 4 different stations to accommodate clustering up on the rowers

*If KBs are all taken you may use the dumbbells to snatch accordingly – RX would need to use the KB

Post 2 scores on whiteboard!  Greatest weight achieved on back squat and time of WOD!  (if you do not finish the workout before the time cap, add 1 second per rep to the 25 minutes as your score – ex 25:29 (29 reps left)

CFR ENDURANCE WOD – 35 MIN CAP

*For newbies – the endurance class is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.

*Coaches – start athletes the same exact same time as the daily class starts back squats

Buy In:

40/30 Cal Row (Male/Female)

Immediately into…

21 – 18 – 15 – 12 – 9 – 6 – 3 reps of…

Alt KB Snatches 55/35 r/l=2
Box Jumps 24/20
Toes to Bar

Buy Out:

30/21 Calorie Air bike (Male/Female)