-Class Jerk Skill Transfer-
-Class Power Cleans-
-Class Conditioning-
(w/ following parameters):
A. Complete bar muscle ups instead of chest 2 bar pull ups
You may scale reps from the Rx'd 10-8-6-4-2 to 5-4-3-2-1. You may also use a band. If a green band is used, the reps will remain at 10-8-6-4-2. If a blue band is used, scaling to 5-4-3-2-1 is permissible but not a requirement.
--------Complete gymnastics/running at least 3-5 hours later or before your class time. If possible, the above and below should be AM/PM sessions.--------
-Gymnastics-
Five rounds for max reps of:
Pistols, AMRAP in 30 seconds
Rest 30 seconds
Russian Dips, AMRAP in 30 seconds [DEMO]
Rest 30 seconds
If the heel comes up, for any reason, the rep does not count. Alternate legs. If you miss a rep, must stay on that same leg until completed.
If you cannot do Russian dips, or do them very well, stick to deep ring dips.
Aim for 100 reps of each movement.
-Running-
Intermediate Distance Workout:
3 rounds: 500m run, 400m easy jog, 300m run, 200m easy jog, 100m run
3min rest between rounds
Total: 4800m
CrossFit athletes must learn how to select the correct intensity (their energy burn rate) to match the event duration. This workout has 3 different run tempos so that we can evenly match the intensity with the changing distances.
Taken from NorCal CrossFit Endurance. We will follow their running three times a week on Tuesday's, Thursday's,and either Saturday or Sunday. Use a track if possible but at the gym will suffice as well. If for some reason you have to save them for other days, just skip a day in between (M/W/F or W/F/Sun).
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