Warm-Up:
Coach’s choice
Pre WOD:
Strength/Conditioning
3 Rounds
10 Back Squats @ 70% of Max
14 Alternating Double Kettlebell Overhead In-place Reverse Lunges
*Rest 2 Minutes Between Rounds
WOD:
Inversion
4 Rounds for time (16 min time cap)
20 Dumbbell Snatches(50,35)
100-m sprint
10 Inverted burpees
Option 2:
4 Rounds for time
20 Dumbbell Snatches(40,25)
100-m sprint
10 Inverted burpees
Option 3:
4 Rounds for time
20 Dumbbell Snatches(30,20)
100-m sprint
10 Inverted burpees donkey kicks
Post WOD:
Foam roll lats and thoracic spine.
CFS Brief:
Day 14 WLC
Double Under Seminar
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your Double Unders. Molly not only brings years of experience and coaching expertise to this seminar but takes pride in making the seminar fun and enjoyable.
The JumpNrope crew has traveled the world, visiting over 500 CrossFit gyms, and has trained over 10,000 CrossFit athletes on how to become proficient with this movement. In this 2-hour seminar, you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self!)
Date: Saturday, September 14, 2019
Time: 2:30pm – 4:45pm
Cost: $65
Registration is limited to 15 and only open to CFS members
WOD prep. #165 BS. 15 plate overhead for lunges.
Inversion. 13:24. #35DB snatch. Did regular burpees and my Grandpa sprint. On first round came in behind Becka. Did burpees until she returned to snatch which was 12. So used that until round 4 when I did 14 to get to an even 50. Thanks Hanna for keeping us on track.
Strength: 105# Back Squat | 26# KBS Fun doing this with Ilana!! There were definitely some laughs thrown, but great intensity during the working sets.
Inversion: 13:18 | 30# DB Snatch
Loved the inverted burpees!! Those need to be a regular part of programming : Fun workout and opted for the 30# snatch so I could work on cycling through them unbroken and without thinking about stopping. Great to see Hanna this morning as she got us nicely warmed up for both strength and the WOD. Doing those back-to-back definitely changed the game. And shouts out to both Casey and Marianne who went after those handstands!! Thanks Frozen!
15:15 (I think?) 25# snatch. Loved the wod! Always great to start off with a strength component. First time getting upside down today; who knew?! I certainly didn’t since I haven’t attempted that since I was a kid. Surprised myself and it was super fun. Thanks Deb for the encouragement!!
Strength: 65# Back Squat | Did no weight on reverse lunges and focused on form since that is what made my knee feel so awful during the WLC baseline workout. 14:10 on the WOD with 25# DB Snatch (those felt great today) and donkey kicks instead of inverted burpees to try and get upside down (I never quite made it but kept getting closer through the WOD). I love sprints 🙂
Thanks to Deb and Ilana for helping me get upside down and get more comfortable with the feeling. I’ve done it with wall walks but never flipping my legs over my head before. I honestly felt like I was in 7th grade all over again realizing that I could never be a cheerleader because I didn’t have cartwheels or anything of the sort.
This time it will be different. I’m going to get these!
You did great getting upside-down!! It takes a lot to even consider doing a handstand. Anytime you’d like to practice, I’m happy to help guide you up safely. You’ll show those 7th grade cheerleaders a thing or two!!
Strength & conditioning
185 back squat
26 reverse lunge
Inversion
14:48 rx
Nice job getting up on the wall Casey!
I was a little bit of a hot mess today! Due to my poor listening and reading skills, I thought that we only had to do ONE round of the warm up. I went really heavy on the back squats (for me) so I was dismayed when Deb nicely informed me that I still had two more rounds to go! By the time I started the WOD, I was DONE! I laughed inside (or cried) when Kion ran past me reminding me that I was supposed to sprint around the parking lot. I told him I WAS sprinting :). Anyway, my numbers were:
Warm up:
Round 1: Back squat 135# / kb overhead back lunges 26# each
Rounds 2 & 3: BS 115# / lunges 26# each
WOD: 15:26 (30# DB snatch / inverted burpees with pushing myself up from the floor with my hand)
Strength: Backsquat 75#, reverse lunges with 10# plate
Inversion: 15:02 | 15# DB
I too loved the inverted burpees – I needed some hand support getting up but they started to flow more smoothly the more I did. My knee mobility makes me a bit clunky on moves like this but I really loved them. I love anything that makes me feel like a kid again and was commenting that these made me feel young! Thanks Frozen and Hanna for the fun!