Today we mourn the loss of a CrossFit Athlete: Lazar Dukic, who tragically perished yesterday during a Swim event at the CrossFit Games. Fair winds and following seas, Sir. –CrossFit New Hampshire
Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Run, Gymnast, Run!
Complete for time vs. a 15:00 Time Cap
Run 400m
20 x Bar or Ring Muscle-ups
Run 400m
Notes: Today’s training is an assessment of the gymnastics strength, conditioning, and skill development progress athletes have seen from recent programming and training. The Running bookends of this WOD will tap into mono structural cardio respiratory endurance and stamina capacity as this has been an area of focus over the summer months as well. Yay, CrossFit Jargon and Gains. Scale the Run distances as needed and/or adjust Bar or Ring Muscle-ups (optional) to Jumping Muscle-ups at 1:1, 2:1 for Pull-ups/Ring Rows & Dips. Rx+ 800m, 30 reps, 800m. Get some, Ninjas.
Post scores to comments.
“Hammer Down”
For time vs. a 15:00 Time Cap
25 x Slamball (30/20lbs) or 50 x Hammer Strikes
14 x Sandball/Sandbag Throw + step or jump overs
5 x Deadlift (255/155lbs) or Tire Flips
Notes: Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
Post scores to comments.
