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WOD

WOD – Monday 9/23

Warm-up
Spend 2 min in Z1
Then, 3 rounds
10 goblet squats
5 burpees
10 step-ups

Mobility
Front squat mobility

CF Strength
Front squat – 5 reps E2:30 for 6 sets total
Sets 1 and 2 @60%
Sets 3 and 4 @65%
Sets 5 and 6 @70%
The front squat will become our next major player after our box squat cycle. We will not be on a specific lifting program but we will be front squatting or squat cleaning at least weekly. Meaning really work on getting better at the execution of the movement. Understanding what is going to make you better might be as simple as being more efficient and not necessarily putting more weight on the bar.

WOD
“Laser”
3 min AMRAP
3 squat cleans (155/105#)(135/95#)
6 C2B
9 box jump-overs
Rest 1:00, x3
The classic work to rest ratio. The very first to make an appearance in CrossFit programming. The work period is short enough where you can really get caught pushing it way too fast since the rest portion is only a minute long, you don’t get much recovering done in 60 seconds. It is enough time to catch your breath, slow your heart rate a bit and refocus for the next AMRAP. The goal here is to find a round and rep number that you can sustain throughout.

The weight on the bar should be something that you can move for 3 reps unbroken. The idea is to get on the bar and then off the bar pretty quickly. if you go into it with a bar that is too heavy and the plan of going to singles you won’t be able to move fast enough to produce the desired stimulus. Understand the goal and scale the weight accordingly.

PortComplete
1. Full body blast
15 pike ups on the rower
10 push-ups on parallette bars with 2 shoulder taps at the top
15 banded pull-aparts
1 time through core burner
10 hollow rocks
20 flutter kicks
10 hollow rocks
20 scissor kicks
2. Bodybuilding
10 DB bench press
10 OH tricep extension
1 set of 21’s
3. Gymnastic endurance
A. T2B – 4×10
B. C2B – 4×10
Both A and B must be done as unbroken sets and AFAP. This has been a 5 week program.
4. Engine building – 6/8/10 minutes (add to last weeks work)
Evens – 12/10/8 cals AB
Odds – 15 burpees
5. Unilateral work
Single-arm, landmine press – 4x10e

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The Port’s Coaching Team

  • Sophie
    Sophie Owner / Trainer
  • Justin
    Justin Head Trainer / Coach Development Leader
  • Katie
    Katie Coach
  • Kristi
    Kristi Coach
  • Lisa
    Lisa Coach
  • Ashley
    Ashley Coach
  • Tom
    Tom Coach
  • Chad
    Chad Coach
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