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THURSDAY – 6.24.2015

24
Jun

THURSDAY – 6.24.2015

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Kelsey

 

CFV, quick talk. I know everyone wants to get RX by their name, but work towards that goal. Just because you can do RX weight doesn’t always mean you should do RX. Example today’s WOD. Athlete, ” I can front squat 115/165# I’ve done it before.” Or “Well 3 months ago I could squat that but have been to the box since then.” The question you should ask yourself, is it going to take you all hour to complete the WOD at RX weight? If the Answer is yes then scale down.

All I am trying to get at is you should be moving your body and the weight efficiently in a WOD, not struggling with every movement and weight.  I know you all want to get stronger and the way to do that is to progress into it. Get where something is comfortable and then get out of that comfort zone. Add 10 total pounds to the bar, or do all 21 C2B pull ups and then finish with regular pull ups. Don’t struggle with every single movement. work on your efficiency and I promise you will see improvements.

MOBILITY
Hip
Ankle

WARM UP
3 Rounds
5 slow goblet squats

GWOD
Every 3 Minutes for 12 Minutes complete
12 Feet elevated Ring Rows
12 Diamond Push Ups
12 V-Up

WOD
21 Front Squats 115/165#
250 M Row
21 C2B Pull Ups

15 Front Squats
250 M Row
15 C2B

9 Front Squats
250 M Row
9 C2B

L2
95/135#
Pull Ups

L3
75/115/Scaled
Modified Pull Ups

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