WOD – Tuesday 4/25

PortFit classes have been a huge hit. As we finish the third session, PortX ended with a bang. The next session of The Port’s specialty course will be devoted to gymnastics. The 6 weeks of this specialty course will help you with all things gymnastics. Including, but not limited to; pull-ups, muscle-ups, T2B, HS/HSPU’s, and rope climbs. Many of the classes will be station based and allow each person to focus on their weaknesses and therefore help you achieve your gymnastic goals. If you are interested in signing up or have any questions, please email Sophie. Lots of signups already, but there are a few spots left.

Spend 2 minutes in Z1
Then, PVC mobility as a class
CFP snatch warm-up

Snatch – 10 min EMOM
*these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today. Last week of the simple snatch or clean and jerk EMOM’s. Next week we’ll start to turn these EMOM’s into complexes.

“Slightly Insulted”
8 min AMRAP
20 cals on the rower
20 burpee box jump overs (24/20”)
20 KBS (70/53#)(53/35#)
Rest 3:00
8 min AMRAP
20 wall balls (20/14#)
15/10 cals AB
10 ring dips
This format of workout is called MAP training and is an amazing weapon in our training arsenal. The most important piece of MAP training is understanding pace and how to push certain pieces of this workout. Even though pacing is such an important concept to understand, MAP training is beneficial in a few more areas.
MAP Training = the key to getting fit
MAP stands for Maximum Aerobic Power.
Why is it so beneficial? 3 reasons
1. Teaches people how to pace
2. Trains the aerobic system much better because of an increased awareness of pace
3. Exposes you to a variety of skills and movements in a “less” intense environment.
As our season matures, MAP training shifts from longer WODs and rests to shorter WODs and rests, proving to help maintain a pace from the less intense to the more intense workout. More importantly, you should understand that you might have to “take a little off” in the first workout to make it through the second (about 80% in WOD1 and then 90% in WOD2)

Cool Down
Spend 3 minutes on a foam roller before you go.

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