WOD 725

Announcements

We will have a temporary schedule change for the following dates:

Thursday August 6th – No Open Gym
Friday August 7th – 6am, 7am, 8am; 5pm, 6pm
Saturday August 8th – 10 am
Monday August 10th – 6am, 7am, 8am; 5pm, 6pm

CrossFit Urban Jungle – CrossFit

Cycle 1 Test Week Day 1

Welcome to the official beginning of the MisFit Athletics 2016 season programming we follow at CrossFit Urban Jungle. For all of our #teammisfit faithful, nothing new happening here. Just another year of hard work. To all of the new athletes joining us you will go through one week of testing, 5-7 weeks of cycle specific programming, and then a re-test to see how things are coming along and how hard you’re willing to push. Four of these sections will take you through the new year and into the 2016 open.

View Public Whiteboard

Warm-up

Pvc and dynamic stretches

3×15 Band pull aparts

Then

3 Rounds

20 Wallballs

10 Ring dips

Strength

B: Shoulder Press

Strict Press 7×1 @80-90% or Find a 1RM strict press (If you did not recently)

We are not a powerlifting blog, we are trying to build strict strength in a movement pattern we see constantly in our sport. We will be pressing a lot in cycle 1, and really want to see a solid movement pattern. Big focus on maintaining a neutral spine from your tailbone all the way up through your neck/head. No leaning back. Stay tight and develop a solid movement pattern.

Met-Con

Triple 1 (Time)

1000m Row

100 Double Unders

1 Mile Run

B2: MisFit Triathlon (Time)

For time:

Row 2k

Assault Bike 3 miles

Run 1 mile

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