Monday, Nov. 14, 2016

The new Saturday class schedule is off to a great start! Come at 7 a.m. to get in the group class workout. Stay for an all-level intensive class from 8 – 10 a.m. to focus on specific lifting, gymnastics and conditioning work. We love offering more options to meet your schedule and your training needs. At CrossFit Upcountry, we are confident that each member will find his or her right fit!

111416 WOD

A. OTM 8:00

Odd minutes: 100-meter run or 150-meter row

Even minutes: 10-20 Russian step-ups

B. Back squat [ week 2 | month 3 ]

70% x 3

80% x 3

90% x 3+

Superset 3 x 6-8 / side single-leg glute hip bridges @ 40×3

Rest 90 seconds between sets

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Linear strength program (for new or returning members): 3 x 5 reps at medium weight

Superset and rest is same as above

C. For time:

5-10-15-10-5

Power cleans (95/65)

Push-ups

Jumping air squats

Then, one-time cash-out:

400-meter run

>> On-Ramp

5-7-9-7-5

Hang power cleans

Push-ups

Air squats

Then, one-time cash-out:

200 to 400-meter row or 200 to 400-meter run