Welcome to May athletes!! Tomorrow we kick off our Summer Shake Down Nutrition Challenge…if you’re wanting to get in to look & feel your best by Memorial Day, there is still time!! Contact Coach Michelle or Amy ASAP!
It’s going to be a great week at CFP, lots of fun in store. Here’s what’s coming up…
Monday – We begin the week with a chipper-ish WOD – 200m suitcase carry, 100m walking lunge, 50m bear crawl, then directly into 5 rounds of 10 KB SDHP & 10 wallballs. Once you collect yourself, we have a 10×1 back squat EMOM at 75%. Happy Monday!
Tuesday – Today we get to cleanin’…power cleanin’ that is! A 10×1 power clean EMOM, working up in weight. Then 10 down to 1 of HR push-ups (rx+ HSPU) and 1 up to 10 power cleans. Scale wisely, those reps will add up!
Wednesday – We have some gymnasty work to complete today. First, 30 strict pull-ups for time, then 30 kipping pull-ups for time! (Specific scaling directions will be given, have no fear!) Hopefully your lats are warmed up by now, because you’ll complete 3 rounds of a 200m run, 21 t2b, 15 medball cleans & 9 burpees!
Thursday – Pick things up & put them down…today we deadlift, 5×5. Hope you brought your oars, we have some rowing to do!! 40, 30, 20, 10 cals on the rower. Each for time with a 1:1 work:rest ratio. Thank goodness for rest!
Friday – We made it to Friday! We’ll take 15 minutes and work up to a heavy 3 rep push press. Afterwards, you have some DU, air squats and push press in the metcon! Choose your push press weight wisely! Your strength portion is complete…now your goal is to move weight quickly. This should be a weight you can complete the reps unbroken or in 2 sets!!
Saturday – Grab 2 partners, it’s time to WOD as a team of 3! After you complete your team chipper, drive on up to Concord to cheer on Coaches Michelle, Amy & Sarah as they compete in Sufferfest at CrossFit Peerless!!
Sunday Oly – Sets of snatch & snatch pulls – what more could you ask for on a Sunday!?
Happy day friends, hopefully this rain clears up for a sunshiny week! We’ll see you at the box!
