CrossFit 101 – Mon, Jun 10

Birdneck – CrossFit 101

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101 DAY 7 (AMRAP – Rounds and Reps)

15 MINUTES TO TEACH/LEARN:

1: RING DIP/BOX DIPS/INSIDE 2 BOXES = full range of motion box dips with feet straight are the hardest, bend your knees and bring your feet closer to make it easier.

2: ABMAT, THE RUSSIAN TWISTS, and V-UPS = use full range of motion V-ups= Hands and feet start on the ground. Both feet and hands come up and you touch your toes with both hands while up on your butt, NOTHING OF YOUR BACK IS TOUCHING THE GROUND WHEN YOU TOUCH YOUR TOES. The toe touch must occur above the level of the top of the head. Return to the laying position with both hands and feet on the ground / repeat!

3: Sumo Deadlift High Pull with a kettlebell – Feet wide, touch the ground, full hip extension, end with hands above collar bone under the chin!

THEN 12 MINUTE AMRAP OF :

10 DIPS

4 SHUTTLE RUNS

10 V-ups / ABMAT SIT UPS

4 SHUTTLE RUNS

10 RUSSIAN TWISTS (10/15 LBS PLATE)

4 SHUTTLE RUNS

10 SDLHP 53/35

4 SHUTTLE RUNS

Pizza dough

Birdneck – Daily WOD

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Metcon (No Measure)

THREE THINGS TODAY:

First: Goat cycle 5

Then the benchmark RAHOI (rest 5:00)

Then a fast core burner

Rahoi (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

12 Box Jumps (24/20 in)

6 Thrusters (95/65 lb)

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
BENCHMARK!! Lots of places to make up time on your old score! ie., rebounding box jumps, faster thrusters, faster barfees!!!

12:00 is tough. Not a sprint but if you pace too much the time will creep up on you! Find a pace then go just a bit faster.

* thrusters and barfees are only 6 so go unbroken!

* Box Jumps are probably where you catch your breath! BUT NOT TOO MUCH!

Metcon (Time)

After a 5:00 rest (start at the 17:00 mark)

FOR TIME

30 TTB (rx+=40)

15 BAR PUSH UPS (RX+=20)

30 V-ups (rx+=40)

** modify to SINGLE kipp toes to waist/eyes

** modify the bar push ups to box push ups (no push ups where your body can lay on the ground!)

** modify the V-ups to alternating single arm to opposite leg.
LOTS OF ABS!! With a core bracing push sandwiched in between!

Metcon (No Measure)

ACCESSORY WORK:

5 ROUNDS OF:

200 FOOT SAND BAG CARRIES (WALK NOT RACE) CARRY AT THE CHEST 100/70. INSIDE THE GYM. YOU WILL WALK FORWARD 50 FEET THEN WALK BACKWARDS TO THE START LINE THEN FORWARD AGAIN THEN BACKWARDS AGAIN = 200 FT.

10 HOLLOW BODY ROCKS… https://www.youtube.com/watch?v=Br-QfpAf0t4