April 4 - CrossFit Estero

Food: EAT MORE RED MEAT. WholeFoods is best place in town for grass-fed beef.  If that is too far for you I suggest ordering some online.  Try Tropicaltraditions.com, http://www.greensburymarket.com/, http://www.texasgrassfedbeef.com

Links:Add us on Facebook: The Training Box


1. Follow this link to sing up: CLICK HERE You must sign up to get a spot in a class. Burpees if you forget. And as classes fill up you may be denied access if class is already full.

2. You must have this PRINTED or WRITTEN DOWN in your comp book: DOWNLOAD AND PRINT 5/3/1 spreadssheet = DOWNLOAD THIS! <---input 90% of your 1 rep max into the Max fields

3. You must bring a WOD book or COMP book to record your numbers and to have your %'s for your lifts. 20 Burpees for forgetting

Elite members WOD:

Body Temp Warmup: 3 Minutes

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion: 6-8 Minutes

Coach's Choice

Strength: 10 Minutes

5/3/1 - Squat - Month 2 - week 2

This weeks percentages:

80% x 3 reps

85% x 3 reps

90% x 3 reps - Max reps

Skill: @ 60% Pace

1 Mile power walk carrying a MED ball. #20/#16.  Aim for a power walk

CFG Advanced 80%: Carry 2x 12 or 14# medballs

Conditioning: ~20 minutes

5 Rounds of:

1 Minute reps: Tire Flip *pick 70-80% weight

1 Minute reps: Sit-ups *butterfly or flat leg *must touch ground behind head and in front @ feet/knees

1 Minute reps: Band Assisted HSPU *Males Orange Band *females gray

Score is total reps and note tire weight.

CFG Advanced: USE MINI band for HSPU, + GHD situps

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