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Monday, April 27, 2020

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Lactate Threshold

Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members)

If you plan on joining our remote sessions, you will need the following info: Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)

WOD Review then warm-up all together:

Warm-up

2 min AMRAP (easy pace through)

2 up dogs to down dogs (pause 2-3 sec in each position)

4 plank shoulder taps (total)

5 pausing air squats

5 over & back line hops

SOD

EMOM x 10 min

Odd min: 6-10/arm Half kneeling single-arm overhead press (https://www.youtube.com/watch?v=yv-lMCJGGMY)

Even min: 6-10/arm DB bent-over rows (https://www.youtube.com/watch?v=lDDb1nI9O3o)

-2 min rest-

WOD

CrossFit’s Save Your Box Workout #3

For time:

50 DB deadlifts (ideally 2 DB/KB)

50 Abmat sit-ups

50 Box step-ups (bodyweight only)

50 Single-arm dumbbell thrusters (25/arm)

WOD info: https://games.crossfit.com/workouts/open/2021/3?_ga=2.246108164.1673153641.1587571782-1755106106.1587571782

Post WOD Stretch

30 sec each

Child’s pose

Pigeon str

Side quad stretch

Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw

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