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11132014 – Conditioning Effort Thursday

Main – CrossFit Group WOD

For the next 6 weeks we will be testing our 800m Run on Thursdays. Today is a testing day, aim to take seconds off your time each Thursday over the next 6 weeks.

Reminder that Andrea Bath’s Group Nutrition Class is starting soon, please mention this to anyone outside of the gym that might be interested in help with eating.

400M LSIT/GobSquat/Glute/Ring Hold (No Measure)

400m run or row

then

2 rounds

L-sit or tuck (15-20 seconds)

Goblet squat hold (15-20 seconds)

Glute Bridge hold (15-20 seconds)

Top of ring row hold (15-20 seconds)

Agility Ladder Drills (No Measure)

10 Minutes Ankle Mobility and Agility Ladder Drills

B: (No Measure)

…THEN

NOT FOR TIME!

Complete 100m Dash x 4 with 30 seconds rest.

Performed as warm ups to the 800m

800m Run (Time)

Max Effort 800m Run

A: Single Arm Dumbell Press (3×8)

B: Bench Press (3×8)

C: Weighted Dip (8,5,5,3,1,1)

Work up to a single weighted dip

Progressions include: Body Weight, Shallow Depth in Dip, Negatives
If you have chest pain STOP!! You’re probably not loading the shoulder correctly, scale back movement.

Cool Down

5 Mins Coach Led Dowel Stretches

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