Daily WOD – Fri, Apr 12

Birdneck – Daily WOD

Metcon (4 Rounds for reps)

Goat cycle 6 then

4 rounds

4:00 work

4:00 rest

10/8 cal bike

5 sand bag bear hug shuttle runs

20 WBS

5 sand bag bear hug shuttle runs

** Each 4:00 segment has it’s own score for reps, start on the bike for every work segment.

*** 1 round is… MEN=50 reps WOMAN=38 reps

** BEAUTY AND THE BEAST WOD TEST!

** Stagger athletes by the 4:00
STIMULUS: Grinder. It’s only 4 minutes but be careful of sending the first bike!

Bike= decent pace; try to use your arms with less legs as the WBS will take your legs away.

Bear hug Shuttles= go fast here to get them done.

WBS= might start unbroken but will start to suck.

CrossFit 101 – Fri, Apr 12

Birdneck – CrossFit 101

View Public Whiteboard

101 DAY 5 (AMRAP – Reps)

TAKE 20 MINUTES TO TEACH / LEARN

THE ASSAULT BIKE (learn both seat adjustments; learn the presets on the monitor; learn how to push and pull with the arms as you drive with the legs)

THE ROWER (learn foot placement; play with the damper but usually keep it around 4 or 5; learn how to switch between and learn the different monitor screens and how to switch between them as well as learn how to switch between calories/meters/watts…) PRACTICE THE ROW (forward lean reaching in; keeping the shoulder set back and tight at the catch; drive hard with the legs while opening up the hips; finishing with a slight lean back) LEARN TO FINISH WITH THE ARM PULL (no early arm bend) Also learn to complete a full pull before recovering back into the catch. (ALSO PLAY AROUND WITH PULLING 30 SPM (strokes per minute) and then using a stronger pull at 23 SPM!

THE SKI ERG. (same as the rower. Full strokes top to bottom!) Same monitor and damper.

PUSH UPS (NO KNEES ) ON THE BOX. (if on the ground practice having only your nose touch the ground NOTHING ELSE!) If modifying by using the box, the middle of your chest should touch the corner of the box in between your hands. Try different heights so you can see how easy/hard the different heights make it.

THEN

8 to 12 MINUTE EMOM OF COACHES CHOICE (DEPENDING ON TIME)!!

:30 SECONDS OF WORK FOR REPS / CALORIES

:30 SECONDS OF REST (transition and write score down)

( USING ANY COMBINATION OF THE BIKE/ROW/SKI/PUSH UP.. . ALL OF THEM IF POSSIBLE)