18
Apr

Thursday 4/19/18

By: Crossfit Inner Loop Leave a Comment

REMINDER! This Saturday 4/21, we will be officially closing out an amazing 2018 Open season with our own version of Open “18.6”! Come at 9AM ready to try for 1-Rep Maxes of your Strict Press, Front Squat, and Deadlift, then stay for a brunch potluck to celebrate a great season! (Or just come for the potluck, that’s fine too!) All interested CFIL athletes are invited to attend, regardless of whether you participated in the Open this year. NOTE: A regular 8AM WOD will still be held if you can’t make it at 9. 


Strength WOD

A: Push Press (3 x 5, ascending)

Rest 2-3 Mins. between sets

B: Push Jerk (5 x 2, ascending)

3-second pause in receiving position

Rest 2 Mins. between sets

Cash-Out

12 Min. Continuous Grind:

30 sec Weighted Wall Sit (hold KB in goblet position)
30 sec Ring Plank
80 ft. 2-arm DB Overhead Carry (choose wt. you can go unbroken with good form)
80 ft. DB Low Bear Crawl (same DBs, hold one in each hand)

*reminder 80 ft = 2 lengths (1st to 3rd and back)

17
Apr

Wednesday 4/18/18

By: Crossfit Inner Loop Leave a Comment

Erica after her first 3 chin-ups! (Or maybe she was saying “3… hundred percent, I love that WOD!”?!?!)

REMINDER: This Saturday, April 21st, our regular 9 & 10AM WODs will be replaced by CFIL’s version of Open “18.6” — come try for 1-Rep Maxes of your Strict Press, Front Squat, and Deadlift and then stay for a brunch potluck to celebrate a great 2018 Open season! (Or just come for the potluck, that’s fine too!) ALL CFIL athletes are invited to attend, regardless of whether you participated in the Open this year. NOTE: A regular WOD will still take place at 8AM!


WOD

“300 Percent”

*compare to 10/18/17*

5 Rounds for (Total) Time:

10 Russian KB Swings
1 Front Squat
20 Russian KB Swings
2 Front Squats
30 Russian KB Swings
3 Front Squats

3′ REST between rounds

Rx: 53/35 KBs / 175/125# Barbell — scale as needed (swings should not be heavy; go heavier on squats)

Look at clock after each round and rest exactly 3 minutes – get time after completion of 5th round. All Front Squats are from the floor.

Cool-Down

Lax Ball Seated Glute & Upper Hamstring Smash