12/07/17: Push Press and Sandbags
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CFR Open: Begins January 8th, 2018! The CFR open will run for 4 weeks, and each week will have 2 workouts that will be submitted and used for scoring. This event is designed for EVERYONE and is good practice for the CrossFit Games Open that starts in February. For athletes who have participated in past CFR Opens, this will be a great way to measure your progress; for newer CFR athletes, this is a great way to have some benchmark workouts to use for comparison later in training. The workouts will be used as the class WOD, so you will be doing them either way. Cost will be $30 and will come with a t-shirt. Each week we will announce the top three for each WOD and the overall leaderboard. Overall winners' names will be added to our CFR Open Trophy (out front at the gym)! Sign up on the whiteboard!
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WOD:
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Boot Camp:
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Warm Up:
3X:
3R/3L: Seesaw Walk to Max Vertical Jump (Think: Land in Universal Athletic Position)
10 Push Ups
:10 Deadbug Home Position
:30 Deadbug Contralateral
Low Body Push:
Odd/Even 10:
Even: 15 Wallballs
Odd: 5 Box Jumps*
*(YES I want you to jump, not step up...adjust box height as necessary!)
Upper Body Push:
100 Chest Elevated Push Ups
Conditioning:
AMRAP 10:
20 (10R/10L) Open Step Landmine Push Press
60 M Sandbag Push
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up:
3X:
3R/3L: Seesaw Walk to Max Vertical Jump (Think: Land in Universal Athletic Position)
10 Push Ups
:10 Deadbug Home Position
:30 Deadbug Contralateral
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
RELOADERS: Attempt Weight From Last Session Again
RESETTERS: Drop Weight 3 Weeks From Last Successful Session
Upper Body Push:
Press: 3x5
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# To Last Session
RELOADERS: Attempt Weight From Last Session Again
RESETTERS: Drop Weight 3 Weeks From Last Successful Session
Conditioning:
AMRAP 10:
20 (10R/10L) Open Step Landmine Push Press
60 M Sandbag Push
Post results to SugarWOD!
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Heavy Program:
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Warm Up:
3X:
3R/3L: Seesaw Walk to Max Vertical Jump (Think: Land in Universal Athletic Position)
10 Push Ups
:10 Deadbug Home Position
:30 Deadbug Contralateral
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
RELOADERS: Attempt Weight From Last Session Again
RESETTERS: Drop Weight 3 Weeks From Last Successful Session
Upper Body Push:
Press: 3x5
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# To Last Session
RELOADERS: Attempt Weight From Last Session Again
RESETTERS: Drop Weight 3 Weeks From Last Successful Session
Volume Sprinting:
6X: 80 M, Rest 50 Seconds
Post results to SugarWOD!
