Extended Clean & Jerk Warm Up
3 Rounds for time of:
10 Clean & Jerks (135/95)
5 Rounds of Cindy
100 Double Unders for time
Check out the included video from CF HQ to prepared from some Clean & Jerks [youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=8miqQQJEsO0[/youtube]
Box Jump Warm Ups
12 Minute AMRAP of:
8 Push Press (115/75)
12 Box Jumps (24/20)
Team Push Ups
Check out the attached video by Colorado’s own Matt Chan to learn some tips on doing box jumps efficiently.
[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=lE_z2wvC4oI[/youtube]
Handstand Walk Skill Work
Front Squat 1-10-1-20-1-30
800 meter Run for time (because I know your legs will feel GREAT!)
Wonder why we Front Squat? It’s not just because it builds character, but it will improve our Clean amazingly. Here is a clip from “Starting Strength” where Coach Mark Rippetoe talks about the Front Squat. He is an incredible coach with a great eye for movement, so please take the fifteen minutes to soak this one up.
[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=e8zyw3fXZes[/youtube]
5×100 meter Strides
“Glory”: “Helen” – 3 Rounds for time of:
400 m Run
21 Kettlebell Swings (1.5/1)
12 Pull Ups
Tabata set of each:
AbMat Sit Up
This one is a great stretch for everyone to prepare for all of the pull ups you will be doing in Helen today. Check this out and give it a try before your WOD tomorrow!
[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=skHV4sTF3hI[/youtube]
Complete three rounds for time of:
95 pound Squat clean, 30 reps
Run 800 meters
Here is a simple tip from Josh Everett and Coach B on how to improve your Clean. “Feel the Steel”.
[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=7A-QEbSMhJs[/youtube]
August 29th – FIT Park Meadows Social Night – 6PM at Pisco Sour in Lone Tree. Come hang out with your fellow members and the staff. It’s a great chance to buy your favorite coach or owner a drink!
Row 3,000 meters
Run 3 miles
Yes, this is an event from the 2014 CrossFit Games. I did it last week and had a BLAST doing it. I hope you all enjoy it as much as I did. Take some time to consider what you want your 500 meter pace to be on the row, how you want to break up the Double Unders, and what songs you are going to rock out to on your run. Stay relaxed, work hard, and have a great weekend! Before tackling this one, here are the 2014 CrossFit Games Highlights to get you pumped up!
[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=MVEdN-xFa-o[/youtube]
Don’t forget tonight is the 3rd Round of the Friday Night Fights, starting at 6 PM! If you are interested in participating, email Nathan! Also, this Saturday, if you are looking for something fun to do for a GREAT cause, hop in the Q Man Classic 5k – FIT Park Meadows is proud to support this annual tradition at Highlands Ranch High School. Time to set your 5k PR! If you would like to register click here.
Dead Lift + Clean
AMRAP in 8 minutes of:
3 Forward Rolls
6 Pull Ups
9 Slam Balls (30/20)
Though a Forward Roll traditionally comes from a handstand, today we will be performing them this way. Check it out, and have some fun with this one!
[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=cvZWcopEMuA[/youtube]
Split Jerk 7×2
100 KB Swings (2/1.5)
***EVERY TIME YOU SET THE KETTLEBELL DOWN, YOU MUST COMPLETE 7 BURPEES!!!
Partner Ball Twist x 40 each
You might as well accept it. CrossFit includes Burpees. They suck, but they are character building, so we might as well embrace them. Check this video out on how to increase your efficiency when it comes to battling with these beastly movements!
[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=qlwayg7yXoI[/youtube]