Day 8: Tuesday, February 14

Image may contain: 4 people, people standing

CrossFit CPHS was well represented this Saturday at a comp in Perth. Krista, Doc, Kyle and Jordan finished 2nd in the throwdown:)

PREPARATION:

  • we will listen to AC/DC’s Thunderstruck – every time you hear the word, “thunder”, you must do a Burpee

SKILLS:

  • Review||: Air Squats, Goblet Squats, and Front Squats  
  • Back Squats
  • Double Unders
  • Sit Up – Get ups
  • Man-Makers

STRENGTH:

These sets are to be done with impeccable form – full range depth and “chest up/knees out”

  • 1 set of 10 reps of Front Squats with bar
  • 1 set of 10 reps of Back Squats with bar
  • 1 set of 8 reps of 2 second Pause Front Squats
  • 1 set of 8 reps of 2 second Pause Back Squats
  • 1 set of 8 reps with weight Front Squats
  • 1 set of 8 reps with weight Back Squats

Met-Con WOD:

  • 50 Air Squats
  • 50 Double Unders (or 200 skips)
  • 40 KB Swings (20L, 20R)
  • 40 Sit Ups
  • 30 Back Squats 65/45 (do in 3 sets of 10 if necessary)
  • 30 Push Press 65/45 ^
  • 20 Front Squats 65/45 ^
  • 20 Pull Ups
  • 10 Sit Up Get Ups
  • 10 Man-Makers
Advertisements

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on February 12, 2017, in Uncategorized. Bookmark the permalink. Leave a comment.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: