CLICK HERE to Sign-up/Register for the Virtual WOD to End Veteran Suicide Register and join the CrossFit New Hampshire Team
Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
10 x Ring Rows
10 x Medicine Ball Cleans (20/14)
III. Mobility
Impact/Focus: Clean EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 10:00. Increase weights as form allows.
1 x Clean
Post loads to comments.
Impact/Focus #1: Weighted Pull-ups
Athletes should choose one of the options below that best fits their current level of progression. Each athlete should warm up with 3 sets x 5 reps.
I. Weighted Pull-ups 5-4-3-2-1
II. Pull-ups 10-8-6-4-2
III. Individual Pull-up Progression Work
Post loads to comments.
“Arduino Mega”
Complete 8 intervals for max reps in each movement
Thrusters (75/55)
Double Unders
Note: The interval sequence for each movement is 8 Rounds of :30 seconds of maximal effort work followed by :20 seconds of rest. Score best/worst reps for each movement.
Arduino (sort-of):
http://jmillerid.com/wordpress/tag/hi-striker/
Clean: finished with 225lbs for the EMOTM
“Arduino Mega”:
Thrusters 12,11,10,10,10,10,10,10,10 (12/10)
Double-unders 27,40,40,40,50,40,40,56 (27/56)
The Hi-striker dream is born…
185
45lbs on the weighted pull-ups
10/6 on the thrusters
20/16 on the dubs, or zero since my rope broke on the second to last set
Noon WOD
Clean: 165# (PR+10#)
Weighted pull-up: 67 (PR+4#)
11/9 on Thrusters
4/0 on double-unders
“Clean EMOTM” : 135#
“Weighted Pull Ups”: 10/15/20/25/30#
“Arduino Mega” 8/5 @ 75# : 75/65 SUs
145# Clean
DH Pull-ups with blue then red band
11/7 thrusters
23/12 double unders
Clean: 215# — 10# PR
Dead hang pull ups
Arduino: 9/7 thrusters; 74 SU