Saturday September 13

Class Cancelled for this Saturday.

If anyone is interested in volunteering  at our water station this sunday come down will be at the track this Sunday September 14th go to crossfitpoipu.com for more information.

Good luck to everyone participating Have fun and we will see you there.

Friday September 12th

Warm up

400 m run

Inchworm

Heel Walk

Toe Walk

25 m  side shuffle L/R

25 m cariocas

25 m skip forward

25 m skip Backward

2-4 min  each side

ankle stretch and mobility

hip / groin stretch

and or thoracic  stretch

 

 

Strength

Bench Press find your 5 Rep max then do 90 % of that 5 rep max

4 X 5  don’t forget your rest intervals

 

 

 

Met Con

100 DU cash in

21-15-9

KBS  overhead

Burpees

100 DU Cash out

For Time

 

Post WOD spend a few min  working on your gymnastic goats ;)

 

 

September 11th Thursday

We would like to Wish a Happy Birthday to This Awesome Athlete who brings so much more  to the Box than his positive attitude and friendship ,  it’s Great having you .  keep doing what you do,  we’re glad your part of the CFHI Team Happy BDAY Micah!!.

 

 

 

 

 

Warm UP 1X

2Min DU Practice

Shoulder Pass Thrus 15

Walking Lunge w/Trunk rotation

Burpees. 15

Hallow Rocks 15

Flip The Bacon half  gym then opposite direction

Knee to elbow push up ( Spider-Man pu). 10

2-4 min each. Side

Shoulder Mobility

thoracic mobilit

hip Mobility

 

Weightlifting

Behind the Neck Press ( rack)

Find your 5 Rep Max then

4X 5 Reps @ 90 %

 

Met CON. 3  Burpees Every 2 min

HSPU 10-9-8-7-6-5-4-3-2-1

T2B 1-2-3-4-5-6-7-8-9-10

For Time

 

 

 

September 10th Wednesday

Warm Up

600 m run

Goodmornings

Bearcrawl

inchworms

Lunge w leg raise

Backward Bearcrawl

Bridge raise

2-4 min hip / back mobility

 

 

4Rounds

10 Deaflifts 155/225

20 Box Jumps

400 M sandbag Run( Heavy)

Post WOD

Ring of Fire

 

 

 

 

 

image

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday September 9th

Warm up

400 m run

10 squats

10 Goodmornings

10 SHPT

10 Mountain Climbers

then

2-4 min Wrist mobility w/ or without banded distraction

2-4 min Shoulder Mobility

2-4 min Crouch Stretch

 

 

 

 

 

 

 

 

 

 

Bar Warm up

3 Positions from top Down

-Power Clen

3 Positions again

-Power Clean to Front Squat

3 Positions

-Squat Clean

 

7Min Emom unbroken reps (choose a weight you can continue unbroken)

Min    1-       7  Hang Squat Clean + 1 Jerk

2-       6 Hang Squat Clean + 2 Jerks

3-       5 Hang Squat Clean + 3 Jerks

4.         4 Hang Squat Clean +  4 Jerks

5-        3 Hang Squat Clean + 5 Jerks

6-         2 Hang Squat Clean. + 6 Jerks

7-        1 Hang Squat Clean. + 7 Jerks

 

Conditioning

5 Min AMRAP #1

5 Pull ups

10 Push Ups

15Air squats

WITH AN ON GOING CLOCK

REST 3 MIN

Then

5 MIN AMRAP #2

5 Pull-ups

10 Push UPS

15 air Squats

Keep Track of total rounds and Reps  #1 & #2

 

 

 

Monday September 8th

 

 

 

 

 

imageimage400 m run

25 m Buttkicks

25 m high knees

25 backward run

25 Lunge w/ leg raise

25 backward Skip

3X 25 sprint (walk back. Inbetween )

Ankle Mobility

Hip/Groin Stretch

Strength

Weighted Lunges Build to a Heavy

5 sets 6 Reps (heavy)

 

Met Con 6 Rounds

100 m L/Arm KB Farmers carry (heavy )

30 DU

100 m R/ Arm KB Farmers Carry(heavy)

30 DU