Wednesday, June 15, 2016

2016-06-16 WOD

Hulk Cycle Week 10

CrossFit Games Open WOD 15.1/1a
AMRAP in 9 minutes of:
...Toes To Bar, 15 reps
...Deadlift, 10 reps @ 115/75#
...Snatch, 5 reps @ 115/75#
In 6 minutes:
...Clean & jerk, find 1RM.
Post rounds/reps & load.

Barbell Row:
...3x5, build to a daily max
...2x5+ (80% of daily max)
Post daily max and load/reps of +sets.


ACTIVE RECOVERY day! Get out of the gym and do something with your fitness! Remember, we recommend that these workouts be done on Saturday, 2016-06-18. However, we do understand that not everyone can workout on Saturdays, so here it is...

Navy Boxing Pull Up Progression
2 rounds (all strict AND unbroken):
...3 Pull Ups
...3 Wide-grip Pull Ups
...3 Narrow-grip Pull Ups
...3 Mixed-grip Pull Ups
...3 Mixed-grip Pull Ups (other way)
...3 Chin Ups
If you complete all rounds and reps, move to the next progression next time: 3 rds x 3 reps (x 6 grips), 3x4, 3x5, 4x5, 5x5, 6x5, 6x6
If you cannot do unassisted strict pull ups yet, use the same band assistance used during Test Week, work up to 3x4, then start again with 2x3 with lighter band assistance.

Sled Pulls
...8x50m Sled Sprints (55/35#)
Use the same weight as week 5 and try to beat your original time. Rest approximately 2 minutes between efforts. Post fastest/slowest times.

...Accumulate 30+ Total Minutes of LISS using a combination of Rowing or Biking. Find a partner to hang out with you and make sure you maintain a conversational pace.

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