830/930 a.m. CrossFit Class
Warm-up:Run to W. Alabama and back, 20 Air Squats, 10 Pushups, 5 Burpees
WOD: “My Friends and Clients call me Uncle Rico”
With a Partner
Row 2000 meters while partner is holding the bar at the top of the deadlift (185/135). Bar is set up as 45# bar with a 25# plate and a 45# plate. If partner drops bar, you must switch. Row/Hold until you complete the 2000 Meters.
30 Deadlifts total (185/135) – One person working at a time
Strip Weight to (95/65) then Partner holds bar while Other partner performs:
3 Burpees, takes bar and does 3 Thrusters, Holds bar while partner performs 3 Burpees then takes bar to perform 3 Thrusters,
Same process with 6 Burpees, 6 Thrusters, 9 Burpees, 9 Thrusters, 12 Burpees, 12 Thrusters performed by each partner with the bar always been held on back or in rack position (never touching the ground).
100 Double Unders (or 200 Singles) with partner holding the bar on back or in rack position. Bar must never touch the ground. Switch as necessary, never dropping the bar.
50 Box Jumps Total between partners (20″ Box). One partner must be holding a (45/35) plate locked out overhead while partner is jumping on box. If plate comes down from locked out overhead, switch.
50 Wall Balls Total between partners (20#/14#). One partner must be holding a (45/35) plate locked out overhead while partner is performing wall balls. If plate comes down from locked out overhead, switch.
One Buddy Carry from the Small Bay Door around the block to Audley, Branard back through the parking lot. Switch out as necessary.
No Cool Down. Please put up all equipment
1030 am Lifting Class
Warm-up: Run to W. Alabama and back, 20 Air Squats, 10 Pushups, 5 Burpees
Strength/Skill: review Deadlift, BackSquat and Strict Press
WOD: “The Last Ascent” Trifecta
Deadlift (315/225) and Box Jump (20″)
Back Squat (225/155) and Box Jump (20″)
Strict Press (95/65) Box Jump (20″)
11:30 a.m. CrossFit Endurance Class
Run to Lamar High School Track (0.50 miles) as your warm-up
800 Meter Sprint, Walk 400 Meters Rest
600 Meter Sprint Walk 200 Meters Rest
400 Meter Sprint, Walk 400 Meters Rest
200 Meter Sprint, Walk 600 Meters Rest