crossfit hawaii
Baseline Time! Mon, 11/28
From Saturday’s WOD in the park. FUN!
We are going to continue to get some benchmarks for your journals.
Warm Up:
Group stretch
With a partner run 400m passing a medicine ball
Mobility/Skill: Level 1 Testing and “Baseline”
Max reps burpees in 1 minute, then…
Max reps Wall Balls, then…
Baseline:
- 500m Row
- 40 air squats
- 30 sit ups
- 20 push ups
- 10 pull ups
We are going to repeat this baseline two more times for the WOD as well. Go for your best time each round! Then after the WOD…
Strength:
OH Squat (Find a 1RM if you don’t have one) 75%x5, 80%x5, 85%x5+
Sat, 11/26
Coach Adam is all happy because he just accomplished one of the goals he had listed on the board. Adam linked five muscle ups on Wednesday evening. Way to go Adam! If you don’t have a goal or two listed, and are working on, get them up on your square!
Warm Up:
Group warm up
One for the charts
Mobility/Skill
10 minutes double under practice
Hamstring and quad stretches
WOD: 2 rounds for time:
200m backwards run
200m walking lunge
200m run
50 burpees