Wod 20/7/16

In piscina:

40′ swim alternando crawl e dorso (50m crawl, 50m dorso)

Al box:  ORE 18:00 si ripete il test di cooper per chi non l’ha fatto

Dalle ore 19 alle ore 20:00 Abbiamo UN’ORA APERTA A TUTTI!!!! QUINDI VENITE CON I VOSTRI AMICI, NOI GLI SPIEGHEREMO COS’E’ IL CROSSFIT E VI FAREMO ALLENARE CON LORO!

–One&Only team competitor–

Strength: 

1: Standing vertical jump: In 3 attempts, find a 1 RM in each of the following:

-Static (A good general start point is your thighs parallel to the floor, but the key component is that you get NO eccentric loading or down before you attempt the jump. A similar OL reference would be a tall snatch.)

-Reactive (This is a depth jump. From a 20, 24 and 30″ box step down, perform a quick change of direction, and jump for max height)

-Eccentric (This is your max vertical jump “any how”. Only rule is that you cannot take a step or approach.)

*The 3 attempts refer to max efforts. Feel free to warm up and get comfortable with the movements but be discipline on your attempts.

2: Deadlift: Work up to a 1 RM.

*This is the peak of the 2nd 531 cycle, so goal is to hit a establish a new max.

Work Capacity: Complete the following for time:

-2,000m row

*Take the time to mentally prepare for this and earn a 2k timed trial that you are proud to stand behind.

Core: 5 rounds:

-5x front rack Sots press (AHAP)

-Rest 60-90 seconds

-25m 1-arm OH KB carry, R/L (53#/35#)

-Rest 60-90 seconds

 

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