There is going to be a competitors meeting Saturday, April 27th, upstairs at 9:30am. This meeting is for all current competitors and any current member who might be interested in joining the comp track. If you are thinking about competing in the sport of CrossFit in 2019 or even 2020 then this track of programming is built to help you reach your goals.
Our competitors always take part in normal Port classes but are programmed an extra strength, an additional skill or more conditioning work daily with the purpose of exposing you to all the challenges one might face in a CrossFit competition. We typically workout 5 days a week with rest days on Thursdays and Sundays and we have a competitors slot at 10am on Saturdays where we typically do our partner workout for the week. The added volume is no more than 30 to 45 minutes and can be anything from lifting to gymnastics, conditioning to skill work. If this might be something you’d like to add in please make sure you carve out 30 minutes to attend this meeting.
If you have any questions before Saturday, don’t be afraid to ask. Find me in the gym, or shoot me a message.
Warm-up
5 min AMRAP
10/8 cals on any machine
5 push-ups
15 air squats
5 push-ups
5 strict pull-ups or ring rows
Mobility
The Port squat mobility
Strength
Back squat – 6×4; across (build on last week)
So far we have done; 6×2, 5×3, 6×3 and then 5×4. See if you can hit the same weight as last week for once more set.
WOD
“Hydra”
Teams of 3
240 cals AB
160 burpees
80 strict pull-ups
Again, only one person working at a time. Which means when it’s your turn, you better crush. Split these up however you want and scale the pull-ups to the highest degree of difficulty that allows you to do at least 2 or 3 every round.
