A message from our comrades at EvoRock
“We will be hosting a Crossfit Climbing Challenge on Sunday June 8th from 10am – 1pm. We should have a flyer to send out tomorrow. Cost for registration for the competition will be $35 which includes rentals. We will be setting this up so that people can register online.
We are also offering a $60 5-punch pass for anyone in your group that includes free rentals. This is available for purchase immediately. More info to follow. Thanks!”
Hilary Harris, Owner
evoROCK + FITNESS, LLC
603•715•9171
www.evorock.com
Warm-up Drills
I. Row 500m (Power Refinement Curve)
II. 3 Rounds of
Max Reps or 5-7 x Pull-ups
Max Reps or 15 x Push-ups (ARMY PT STANDARDS)
Air Squat (wall therapy/bench for knee slide)
III. Mobility
Notes: Athletes working on developing their capacity to perform a deadhang Pull-up are encouraged to incorporate their normal Pull-up hand position, a wide grip version to work on developing an appropriate elbow track and shoulder girdle activation (in order to circumvent shoulders rolling forward from fatigue), and a narrow grip/chin-up (underhand) version. Try each round with a different option today and note differences and weaknesses as they present themselves. Sets have a required 5-7 rep minimum workload depending on the individual.
Impact/Focus: Bear Complex
Complete the following sequence of movements for 5 Rounds. Using no more than 5 attempts establish the heaviest possible load each athlete is capable of moving through the entire complex.
5 Rounds of the following will equal 1 successful lift
1 x Power Clean
1 x Front Squat
1 x Push-Press
1 x Back Squat
1 x Push Press
Notes: Rest 1-1:30 between efforts.
Post sets/reps/loads to comments.
“Halal Porque”
Choose one of the following WOD options
I. Complete as many Rounds/Reps as possible in 12:00 of
5 x C2B Pull-ups
10 x Wallball (20/14lbs)
12 x H2H KB Snatch (24/16kg)
II. Complete as many Rounds/Reps as possible in 12:00 of
5 x Pull-ups
10 x Wallball (20/14lbs)
15 x American KB Swings (24/16kg)
III. Complete as many Rounds/Reps as possible in 12:00 of
5 x Scaled Pull-ups (Ring Row or Banded)
10 x Wallball (14/10lbs)
15 x Russian KB Swings (20/16kg)
Post scores to comments.
Bear Complex: 115 lbs (10lb. PR!)
Halal Porque: 5 rounds + 2, Option II with a 20kg KB (Thanks for making me, Chase).
“Bear Complex”: 95#
“Halal Porque”: 5 Rounds +5 (C2B/24kg KB Swings)