BOILED EGGS

Birdneck – Daily WOD

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Metcon (Time)

Goat cycle 4 then…

ALL for time:

20 burpee box jump overs,

Then 2 rounds of:

20 Alt leg single KB, box step ups 35/26 (rx+=53/35) (pro=70/53)

2 rope climbs

Then 2 rounds of:

20 Single KB goblet squats

2 rope climbs (rx+=2 to rafters) (Pro=2 legless to 15ft NOT TO RAFTERS)

Finish with 20 lateral burpees over the KBs (lay them on their side, lined up with handles on the ground)

*** ALL THAT FOR TIME = no built in rests, immediate transition from the 2 rounds of work into the next 2 rounds of work.
STIMULUS : Grind. Moderate reps in this one but movements that you cant really fly through so the name of the game is constant pace.

Burpee box jump over: quick but manageable pace.

Box step-ups : Grind them out, maintain a deliberate, quick pace. Hold the KB any way you want!

rope climbs : Transition quickly and get them done so you can get back to the grind.

Squats: Hold the KB in the goblet position and drop quickly using gravity to get to bounce out of the bottom.

Finish with the lateral burpees over the KB as fast as possible!! Not around the KB but OVER THE KB!!! Remember, the handles on the ground.

Metcon (No Measure)

Accessory work:

4 ROUNDS NOT FOR TIME:

1 peg board (use the blue crash mat and only go as high as you will be able to come down) If it’s your first time; just practice going up 3 or 4 pegs then come down so you can figure out how to do it.

15 GHD SIT UP

15 GHD BACK EXT

** IF YOU CANT DO ONE PEG ON THE PEG BOARD. Then do 3 peg board pull ups with a 3 second hold at the top of each pull up. AND/OR try to pull one peg out and put it back in the same place while your just hanging and alternate arms if you can do this!

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CrossFit 101 – Fri, Jun 28

Birdneck – CrossFit 101

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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)