Monday 1.20.14: This week begins our skill-sharpening and interval WOD ramp-up to the Open. We’ve added a skill practice portion to the daily routine. Skill demos, due to their technical nature and difficulty, will be given by coaches EVERY HOUR ON THE HOUR followed by your chance to try. Your coaches are prepping for the Open too and need a breather between demoes sometimes. If you are late for a skill demo, you can wait for the next one or work on the skill to the best of your ability. The way to get the most out of this ramp-up is to forget about your score and the scores of others and concentrate on maintaining PERFECT FORM as diligently as you can while also WORKING AS HARD AS YOU CAN. Whoever does the most PERFECT reps will improve the most. Never sacrifice form or range of motion for speed or scores. Pretend every day is as strict as the Open movement standards without the pressure of the Open time limits or scores. Also, this week marks the launch of our new Bootcamp Program. Bootcamp will take place MWF at 7am and 5:30pm and TuThSat at noon. All Crossfitters are welcome to enjoy Bootcamp for free if you’d like a change of pace. We hope to see you there! Have fun this week and get after it! Movement Prep All Groups: Walking Lunge 2 Lengths Strength (Optional but encouraged): Back Squat 3-5 Doubles at 85% Skill Work (Optional but encouraged): Handstand Walk Practice WOD: 3 Rounds for reps of: 1:30 AMRAP: 5 Wallball 3 Burpee 3 Box Jumps (Performance use 20/14 ball white line, 30/24 box) 1:30 Rest (Performance jog in place during rest all week)
Posted on: Mon, 20 Jan 2014 01:00:16 +0000
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