CrossFit 864
Today's schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
My dear children, I am writing this to you so that you will not sin. But if anyone does sin, we have an advocate who pleads our case before the Father. He is Jesus Christ, the one who is truly righteous
-1 John 2:1
"Never bend your head. Always hold it high. Look the world right in the eye." - Helen Keller
Warm-up (starts promptly at scheduled times above)
-Work your weakness into your warm-up and spend 5 minutes on at least 2 exercises. Double unders, overhead squats, squat therapy, handstand holds/push-ups, pull-ups, spend a few minutes on the foam roller.
Today's WOD
Strength (Week 3)
Back squat 1-1-1-1-1 (Reach a 1 RM)
then-
2 Rounds of:
Max rep back squats @ 50% of 1 RM.
10 Box jumps (30/24)
200 Meter sprint (sprint to 50 meter mark and back twice)
Rest 90 seconds between rounds
Max rep squats = as many as you can crank out without racking the bar. You can rest with the bar on your shoulders.
Train Hard - Train Smart
Full Range of Motion - Don't count partial squats - these equal half rep which equals NO REP! If you have a problem with depth then spend time in the squat stretch and do mobility work for tight hips and hamstrings.
Check out www.mobilitywod.com
Hope that all of you had a great weekend! Let's get the week kicked off in a strong CF 864 kind of way!
Check us out on Facebook at CrossFit 864
We appreciate all of you!
BE STRONG!
Jay and Janice
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