Tuesday May 10

May 9th, 2016
by:

Announcements

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

Strength exercise #1
2 Rounds

  • Front Squats (from a rack and not unbroken)
  • 2:00 Row
  • Rest 2:00

Record total number of meters rowed from both rounds.

Competitor: Lift @ 75% of 1RM, D/U
Athlete: Lift @ 65% of 1RM, Singles
Health: Pick a challenging wt. to complete 10 reps in 2 sets

Strength exercise #2
2 Rounds

  • 8 Deadlift (not unbroken)
  • 2:00 Run
  • Rest 2:00

Record total distance run on both rounds.

Competitor: Lift @ 75% of 1RM, D/U
Athlete: Lift @ 65% of 1RM, Singles
Health: Pick a challenging wt. to complete 10 reps in 2 sets

WOD

Rest 5:00 between Strength WODs and the circuit

Focus on Efficiency: No Measure, 4 Rounds of:
15 Push-ups
15 T2B
30 OH Lunges 45#/25# Plate

Scaled – Leg Raises and Lunges

Dirtrunner