Thursday, January 26, 2017

Rest Day

OR

STRENGTH

Accumulate 50 reps of Russian Dips, partitioned as needed.
RX: As written.
INT: Box dips
SC: 30 Push-ups; elevated, if necessary

In between sets, practice power clean technique – DO NOT GO HEAVY. The focus is on quality of technique for common “working weights” in CrossFit metcons; 135/95, for example. Athletes should be able to cycle in sets of 3-5 reps with solid technique, so this skill is what we are working on today.
CONDITIONING

From CrossFit New England –

“Full Circle”

For time:
1,500m Row
100 Double-Unders
50 Calorie Bike
100 Double-Unders
1,500m Row

RX:
As written.

INTERMEDIATE:
75 double unders instead of 100

SCALED:
50 penguin jumps instead of 100 DU (slow down and focus on timing; quality is important!)
Demo: (FF to 2:11) https://m.youtube.com/watch?v=AQANZzMOdDo

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