Sunday, December 11, 2016

2016-12-12 WOD


Tomorrow we start the WONDER WOMAN Cycle! (Dec 12th – Feb 18th)
This is the FINAL cycle before the CrossFit Open! The goal of this cycle is to refine and bring together all the things we've worked on for the last 9 months: strength, skill, and conditioning. Why Wonder Woman you ask? Because she represents a perfect blend of those three traits! She can easily run 60+ mph, once snatched a 50,000 pound stone overhead, and Batman even called her the "best melee fighter in the world." Wonder Woman embodies them all!

Principles for this cycle:
1. Clean Things Up!
Figuratively and literally. Make sure your nutrition (and recovery) are on point! Make sure you're hitting the correct standards on ALL movements. These are HABITS we need to develop NOW before the competition season officially begins.
2. Keep Intensity High!
Attack everything with conviction, including conditioning AND strength! We will start to dial down the volume in the final weeks before the Open, but we need to start training as though we were competing.
3. Prioritize Weaknesses, Maintain Strengths!
Don't avoid any of those nagging weaknesses when you see them on the board. Prioritize them first, THEN work on your strengths.
4. Practice Gratitude
Remember all the hard work that got you to this point, and enjoy the process of improving your fitness. Above all else, HAVE FUN! Don't get frustrated when things are difficult, just keep pushing forward!


Additionally, don't forget we are doing the Naughty or Nice charity WOD tomorrow! Bring a gift, get a lift! It's not too late to donate and register for the event! Sign up at http://naughtyornice.events


Wonder Woman Cycle Test Week

Find 5RM Touch-and-Go Power Snatch. Post heaviest load.


"Naughty or Nice" [RX]
AMRAP in 7 minutes of:
...7 Deadlifts (75/55#)
...7 Thrusters (75/55#)
...7 Burpee Over Bar (lateral)
Post rounds/reps.


COMPETITORS

Find 5RM Touch-and-Go Power Snatch. Post heaviest load.


"Naughty or Nice" [Comp]
AMRAP in 7 minutes of:
...7 Deadlifts (115/75#)
...7 Thrusters (115/75#)
...7 Burpee Over Bar (lateral)
Post rounds/reps.


"Circe"
AMRAP in 15 Minutes:
...25' Overhead Walking Lunge (115/75#)
...10 Deadlifts (115/75#)
...25' Front Rack Walking Lunge (115/75#)
...10 Push Press (115/75#)
Post rounds/reps.

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