10 Almeida St
East Providence, RI 02914
(401) 438-0637

2.22.17 “Aerobic Smash 1.0”

February 21, 2017

The 2017 CrossFit Games OPEN WOD will be released Thursday night at 8pm, online you can watch 4 of the best athletes in the WORLD battle it out during the 1st OPEN WOD release show . If you have not signed up for the OPEN yet please sign up at games.crossfit.com, then choose your affiliate and choose your affiliate team.
We will be doing the OPEN WOD every Friday during Class anyway, so you might as well sign up!!! For those of you that are already signed up and looking to get a great score on the open wod we suggest taking either Wednesday or Thursday as a rest day and going light on the other day so you are rested and ready for the FRIDAY GAME DAY!!!

FITNESS & LIFESTYLE
“Aerobic Smash 1.0”
WARM-UP
– 5 Rounds of:
100m slam ball Run (30,40,50)
10 Slam ball Overhead lunges
10 Slam ball sit ups
10 Box Jumps (low) w/ Med ball in hand or steps ups
10 Push ups with hand on med ball

CORE
Tabata style
Class Choice
5 minutes

The coach will ask a new athlete every :20 to pick a core exercise to perform for each Tabata cycle. Continue around the room for 5 minutes.

Wod 1
– Complete AFAFP
200m run
30 Burpees
40 Barbell Back Squat Jumps (45/35)
50 Mountain Climbers (1+1=2)
60 Double Unders (3x singles)
800m Run

Wod 2
– Complete AFAFP
1000m Row
10 Wall Walks
50 Ab Mat Sit Ups
35/25 Ring Rows


SPORT & PERFORMANCE

WE SUGGEST:
Wednesday
Rest Day or Active Recovery
(If you can not rest wednesday and work thursday then perform thursday’s work today)

Thursday
WARM UP:
AMRAP 12
Personal Goat Warm up:
The Coaches will help you choose a few movements to work on. These will be basic skills like jump rope, box jump, pushups, T2B, Pullups, butterfly, HSPU, wall squats, burpees, ring dips or pistols.
EX: 4-5 rounds 10 Double under attempts, 5 Push ups, 5 Pistols

METCON
“Pre-WOD”
200m Run
20 Pushups
20 GHDSU
20 Calorie Row
20 Air Squats
20 Toe 2 Bars
20 Walking lunges
20 Calorie Row
20 KB Swings (70,53)
20 Burpees to Target 6″
200m Run

EXTRA CORE
3x 1 minute planks
3×15 Side Plank Crunch

EXTRA ENDURANCE
(You could use this for active recovery)
Run, AirDyne or Row
10-20 Rounds
:30Sec On :30Sec OFF

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