2 Jun 18

Hey Competitors,

We are excited to try something new with the programming. This is a great time of year to have fun with the programming and enjoy your CrossFit and your fellow CrossFitters. In an attempt to keep the class and competitor programming even more on track with each other we will only be programming within the “Workout of the Day” Track for now and probably until September. We will re-asses our athletes in the fall and see if the need for a specific competitor track is needed or if the Daily WOD track is working.

We will still have tons of extra credit, Olympic, Strength, Endurance and accessory work programmed. All the owners, Oly coaches and endurance coaches will be working together to make the extra credit and programming stronger than ever. The way it will be designed is that the general population class should be focused just on the Workout of the day. The Competitors of the box should perform the Workout of the Day along with ALL the extra Credit Programmed that you can accomplish for that day. As you know, when choosing extra credit work, you should choose your weakness first.

You will also see RX+ weighted programmed for you all. You should attempt these as much as possible and you will post your scores with the RX group for now until they open up any future leaderboards for us to use in SugarWOD. Just add RX+ to your notes on the leaderboard.

Fitness
Performance
Metcon (Time)
“Team T2B Jelly Belly”-inspired by CFNE
Teams of 2-One works and one rests
For Time:
50-40-30-20-10: Toe 2 Bars
50-40-30-20-10: Calorie Assault Bike or Row Bike
25-20-15-10-5: Deadlifts (255/170)

L2
50-40-30-20-10: Knee to Elbow or Hang Knee
50-40-30-20-10: Calorie Assault Bike or Row Bike
25-20-15-10-5: Deadlifts (225,155)

L1
40-30-20-10: Leg Raises
40-30-20-10: Calorie Assault Bike or Row Bike
20-15-10-5: Deadlifts (Heavy)

Extra Credit
Shoulder Press 
10@60%
8@70%
6@75%
4@80%

1×5 @60% DB Strict Press (Try max SP – 5 to 10# and then divide by 2 for each DB weight)
3×5@70%

Superset if you want 🙂

Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Strict Pullups
Body Weight Bench Press
–Superset not for time but with minimal rest–

 

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