Wednesday October 8, 2014

CF864 Strength and Conditioning

Immediately Jesus reached out his hand and caught him. "You of little faith," he said, "why did you doubt?"
-Matthew 14:31

“A little faith will bring your soul to heaven, but a lot of faith will bring heaven to your soul.”
-Dwight L. Moody

Hump Day WOD's - start at: 5:15a.m./9:00a.m.

Constantly Varied - Be Prepared for the Unexpected
-CrossFit

ALL WODs / Buy In - start as a group.

a.) Warm-up/Skill Work/Goat Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - AMRAP 15

5 One Arm KBS 
10 Dips
15 Weighted Step ups

Movement Standards: 

KBS = 5 each arm / Load - AHAP (with good form) 

Dips = (ring or bar) must be Full ROM / NO bands
If unable to complete 10 unassisted dips - hold lockout (top of dip) 30 seconds each round. Start to include dips in your goat work / skill work until you build the strength to complete them. 

Weighted Step ups = Holding one KB. Alternate legs each step. Each step equals 1 rep - 15 total steps. AHAP

d.) Cash Out - Finish Strong

Skill Work - "Grace" Barbells for Boobs (coming up soon)

Rack Position / OH Position

Have a great Wednesday!

Never Give Up!
Jay and Janice