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Monday 9/12 WoD

11
Sep

Monday 9/12 WoD

THIS WEEK AT CROSSFIT WEST SPRINGIFELD:

Wednesday, 9/14 at 6:30pm – RP Challenge Q&A  
The RP Fall Challenge will officially kick off on Saturday, 9/24 with weigh-ins at 8:30am
This session will run from 6:30-7:30pm and we will discuss the basics of Renaissance Prioritization and how we will run the challenge.
For those experienced RPers that are participating, please come/stay for the first 30min where we will go over the team aspect.  At 7pm we will dive in to the actual ‘science’ and RP templates.

Saturday, 9/17 at 11:00am – Advance Class Try-Out
The Advanced Class meets on Monday and Thursday at 6:30 PM, and it is a 90 minute class.
If you are someone who is interested in taking your fitness to the next level, then this class is for you! The Advanced Class is geared toward developing athletes who have competition in mind. We work on higher level gymnastic movements, aerobic conditioning, refining technique on olympic lifts, and much more.
Come support your friends and training partners as they take on the Baseline WOD to test into the Advance Class.  


STRENGTH:
Pause Back Squat 8-8-8-8
* 3 count pause in the bottom position. Maintain tension in the bottom.
(Timecap: 20:00)

Notes
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.

CONDITIONING:
For Time:
15-12-9-6-3 Burpee
Alternate With
30-24-18-12-6 Butterfly Sit-Ups
Alternate With
60-48-36-24-12 Double Unders
(TIMECAP: 15:00, TARGET INTENSITY: 9)

Advanced athletes may scale up to burpee touching target 6-8″ outside maximum reach, and GHD sit-up (be careful with the volume!)

SCALING GUIDE
– Burpee: Burpees to a bench
– Sit-Ups: Reduce repetitions to avoid debilitating soreness.
– Double Under: 2Singles for 1 double under

EXTRA WORK:
EMOM 20, alternating:
a) 10 Unilateral Dumbbell or Kettlebell Rows, left
b) 15-20 Hollow Rocks
c) 10 Unilateral Dumbbell or Kettlebell Rows, right
d) 15-20 GHD Hip Extensions

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