2 things, don’t forget.
1. Next session of PortFit is PortSwole. People who sign up will receive an email on Sunday night that will include 3 days of programming. Feel free to come to class, warm-up with a class and then break off during the strength to complete your assignments. Each day will focus on the beach body muscles with an aim to take a break from the high impact “CrossFit” movements. Each session will be between 30 to 45 minutes and can be done together or by yourself. If you are interested, shoot us an email to save your spot.
2. This Friday we will close out the 2018 CrossFit Open season with a Friday night lights. From 4 to 6 we will be running heats of 18.5, then finish the night off with a few adult beverages. Come do the workout, judge, or even hang out and help keep the beers cold. See you then!
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 wall balls
:10 hang on the bar + 5 kip swings
10 ring rows
:10 hollow hold
Mobility
Shoulder mobility
Strength
Muscle up work – find a progression that works for you
Option 1 – 4 to 6 muscle ups E:60, x6
Option 2 – 1 to 3 muscle ups E:60 to :90, x4
Option 3 – 5 muscle up transitions + 10 ring rows E:60, x6
A good opportunity to get in some muscle up work. The more experienced athletes can get on the high rings and let it fly, while the athletes still working on such a difficult movement can stay on the low rings, work on transitions and strength the entire time. FInd a progression that is going to help you get better.
Shouldn’t be time to accumulate volume, but a time to work on speed, efficiency and form.
WOD
“Bridge the Gap”
12 min AMRAP
6 push-ups
9 squats
12 DB snatches
Rest 2:00
12 min AMRAP
3 burpees
6 pull-ups
9 goblet squats
Partner WOD. P1 goes through an entire round then tags in P2, for both AMRAP’s.
