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11.30.18

29
Nov

11.30.18

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)

3 Rounds:

Kneeling Ball Throws (10/side)

20 Walking DB Deadlifts

5-10 Glute Ham Raises
Have a partner help lower you and push you up if you don’t have glute ham raises yet. They are tough!

Weightlifting

Complete this clean complex every 90 seconds for 15 minutes, building as form allows. Remember, bar/thigh contact is critical!

Clean DL + Clean Pull + Power Clean

Metcon

Metcon (AMRAP – Reps)

Complete 4 rounds of the following for total reps (:45 work at each station):

1) AB Cals

2) Wallballs

3) Toes-to-bar

4) Rest

Rx: 20/14#

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