Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Example: 2 Rounds x 2 Shuttle-Runs or Row 1:00, 5 Push-ups, 10 AKB Swings
“Ant’s Workout”
9 Rounds for time;
w/ reps ascending as follows;
1-2-3-4-5-6-7-8-9 x Power Clean (115/75lbs)
2-4-6-8-10-12-14-16-18 x Burpees
3-6-9-12-15-18-21-24-27 x Row/Bike (Cal)
Then … Finish with: Run 300m
*Outside if weather permitting.
Notes: Scaling, points of performance and training intentions will be included in the whiteboard brief. ‘Athlete’s Roll [Together]’.
“Anthony was fiercely independent. A graduate of UNH with a chemistry degree; a full-time position at DEKA in Manchester; co-owner of a not-for profit apparel organization called Athletes Roll which supported Adaptive Athletes and long time supporter and recipient of a Make-A-Wish trip to World Cup South Africa. The fact that he had a genetic muscle-wasting disease and utilized a wheelchair did not get in his way of living a full life. His Father, Warren, found CrossFit in 2012 in an effort to increase his fitness and assist Anthony with daily living. Joining Crossfit Amoskeag in 2014 and immersing himself, along with his entire family, in the community with special events, fund raising, and building positive connections. Anthony became a source of inspiration for the entire Amoskeag community in recent years. With the passing of Anthony earlier this year, we wanted to share this special workout with you that represents many of the challenges Anthony faced throughout his lifetime.”
Post scores to comments.
Post WOD Option: “Weightlifting De-load Week” (Week 4)
*Time Permitting*
I. Press:
3 to 5 sets of 5 reps
@ 40 to 70% of an adjusted one rep max
(1RM x.9 = adjusted 1RM)
II. Back Squat:
3 to 5 sets of 5 reps
@ 40 to 70% of an adjusted one rep max
(1RM x.9 = adjusted 1RM)
Cooldown Mobility Priority: Couch, Seal Stretch, Fig-4, etc.
