211017 - Week Preview

Hey gang!
Next week, I’m attending 3 different CrossFit class times at OTAC if ya’ll want to go at the same time to feel more comfortable! Here’s the link to sign up for the free 7 day trial with them so you can attend classes to see if you like it or not!
https://oldtown-athleticclub.com/pricing

I’m going to
MONDAY - @ 5:30PM
WEDNESDAY @ 12PM
THURSDAY @ 5:15AM

MONDAY
(GOAL = Under 12 minutes)
Starting the week with SQUATZ! Hitting some great back squats then a workout with only a jump rope and a single dumbbell! High rounds but low reps, should be a fast mover!

Strength - Back Squat

WOD - FOR TIME
Buy In : 60 Double Unders
Then… 12 Rounds
6 Hang DB Snatches 45/35
6 Goblet Squats
Then…
Buy Out : 12 Single Arm Alt. Devil Press

TUESDAY
(GOAL = Round 4)
Wear that weight vest today if you can!
This one is a prep for Veteran’s Day Murph! Some of you may do this elsewhere or on your own November 14th so I want you to feel prepared for it! If you’re not doing Murph this time of year, this is still a great bodyweight workout!

WOD - AMRAP 20:
1 - 2 - 3 - 4 - 5…
Rope Climbs
Rounds of Cindy
Cindy = 5 pull ups/10 push ups/15 squats

WEDNESDAY
(GOAL = Under 15 minutes)
Mixing up cardio, bodyweight, and weightlifting… CrossFit classic WOD right here! Work on that faster rowing, you don’t need a lot of breath for those sit ups. Take a second and try to do those C&J unbroken since you have a long rest following it!

Strength - Press to Push Press

WOD - FOR TIME
3 Rounds
21 Calorie Row
15 Ab Mat Sit Ups
9 Hang Clean and Jerks 95/65
(1 minute of rest)

THURSDAY
(GOAL = No Score Day!)
2 skills to work on today after our deadlift strength! Pick one or work on both! That powerful back kip we use with toes to bar or bar muscle ups then getting upside down while picking up those hands!

Strength - Deadlift

WOD - E2M10M
2 Bar Muscle Ups (or T2B Work)
2 D&B HS Walk (or Wall Walks)

FRIDAY
(GOAL = 3 Rounds)
Dedicated to Corporal Mather Hopkins who paid the ultimate price for his country (Australia) on March 16, 2009.“When in combat, meeting the extraction time is critical to the mission. Adversity presents itself when faced with enemy fire, walls, creeks and open space, not to mention when fatigue sets in while carrying a fallen soldier. Hoppy’s mates will never forget the day when their duty was to carry a hero home.

“The movements represent the functionality the body requires to lift and carry a person. David Morris the writer has brought together a WOD that captures every aspect of that tragic day and brings together a fitness community to remember a genuine Australian Section Commander.

HERO WOD “HOPPY”
Previously performed on:

AMRAP 17:
21 Lateral Burpees
16 Box Jumps
8 Front Rack Lunges 135/95
3 Ground to Overhead