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11.28.18

27
Nov

11.28.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Hey there Villagers,

As crazy as it might sound, the 2019 CrossFit open is right about the corner! With that in mind, you might notice a little change in the programming in the coming weeks.

We’ve spent the last while incorporating some longer metcons, learning how to hold a steady pace. Now we’ll start to learn how and when to push the pace by adding in more work:rest ratios, simulating the burn we are all so familiar with from past opens. If you find yourself craving the longer metcons, don’t worry they’ll be mixed in, but we encourage you to keep learning how to sprint!

On top of that, we’ll build in more time for high skill movement practice so we can be prepared when things like muscle-ups, pistols, and handstands pop up.

Please feel free to reach out to your coaches if you have any questions!

P.S. – Hope you all enjoy bike week 2018!

Warm-up

Warm-up (No Measure)

2 Rounds:

20 Bird-dogs

15 Glute-ham bridges

10 Air Squats

-then-

5 Minute EMOM

Hold 2 KB/DB in a front rack position. Every minute on the minute complete 8 squats. Weights stay in the front rack the whole time.

“Rx” would be 50/35#

Weightlifting

Immediately after racking your barbell, perform 3 “high” box jumps.

Back Squat (5 Sets of 3 Reps)

5 Sets between 75-85%

Box Jumps (5 Sets of 3 Reps)

Metcon


Metcon (AMRAP – Reps)

In teams of three, complete at many AB calories, double unders, and burpees as possible in 12 minutes. Switch whenever you want to.

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