THURSDAY 160526

“Super Set Leg Day”

Back Squat 10, 7, 5, 3 Repetitions (Tempo Training)
Strict Pull-up 5,4,3,2 Repetitions (Tempo Training – Add Weight if Appropriate)

Rest as needed then,

1 Set of Maximum Repetition Squat (See Note Below)
1 Set of Maximum Pull-ups (Kipping)

Note: On the Back Squat, we will be utilizing the “Super Slow Technique.” From the start position, descend to the bottom position on a 5 second count. Hold the bottom position for 3 seconds, and then as rapidly as possible, explode to the top position. Athletes will complete 1 set of Maximum Repetition Squat with with either 75%, 100%, 125% or 150% of their bodyweight. Pull-up Tempo is 3 second decent with a 1 second hold in the top position and an immediate return from the bottom position. Compare today to March 30, 2016, April 21, 2016 and May 5, 2016.

Cobbia:Ame

3 Blocks of Eggs, Bacon, Banana Bread and Berries

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Thursday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

“Got Core?”

For 15:00 (5 Rounds of Each Station)
Minute 1: 15 Sit-ups
Minute 2: 12 Toes to Bar
Minute 3: 9 Pass Throughs

Rest as needed then,

Tabata Push-up (20 seconds “on” 10 seconds “off” for 8 rounds)

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

CrossFit Striking & Bag Class  Please note the 10AM Bag Class is cancelled today.

Endurance WOD Please note the EWOD is cancelled today. 

Warrior Yoga 75 (6:15 PM – 7:30 PM at Satvana Yoga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga

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