Update- in a couple more days access to our daily WOD will be solely through your new app (that we will provide you with) or by logging into the Train Heroic website with your own account info on a PC (I can teach you how to create an account if you need assistance). After Monday, the WOD will no longer be on this page/site. Please instead see or me for the access code. The wod will be shown on our TV screen. And we will still utilize our CrossFit 906 website for blog info, schedule updates and events. 😊
~Jill
FTW Tribe:
Have fun with the mix of movements and varied stimulus today! Athletes can start at any of the three sections to make best use of the equipment. Almost everyone should be able to do this workout as rx’d!
GENERAL WARM-UP (0:00 – 12:00)
“Chan Warm-up”
8/8 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Windmills
10/10 Arm circles, (forward/backward).
10/10 Arm pretzels
10/10 Shoulder rolls (forward/backward).
10/10 Wrist circles
SKILL AND INSTRUCTION (13:00 – 20:00)
TRANSITION (20:00-25:00)
Organize the class into groups (circuits) if needed to make the best use of the equipment.
STRENGTH/POWER
HANG POWER SNATCH – WEIGHTLIFTING
WOD (25:00-55:00, this includes all 3 sections)
With a partner:
In 7:00
Find a 3 rep max hang power snatch.
*The first attempt must be with an unloaded barbell.
**Athletes should attempt to use the same bar.
**Once the bar is deadlifted to the hang position the reps must be completed without the bar being dropped or going below the knee in the hang position.
Intended Stimulus:
Find a max 3 rep hang power snatch in a tight timeframe and with overall low volume. This will this not intended to be near 1 rep max loads.
BURPEE-LICIOUS (34:00 – 44:00)
Rest 3:00 after the snatching
With a partner
As many reps as possible in 7:00
Synchronized bar facing burpees
*Log team reps for leaderboard
Intended Stimulus:
Ouch!
MAX CALORIE SKI Or ROW(44:00 – 60:00)
Rest 3:00 after the burpees
With a partner:
As many reps as possible in 7:00
Max calorie SKi or Row (partners share the same Ski Erg or rower)
*Partners rotate in any fashion.
Intended Stimulus:
Hard ski/row intervals and a nasty finisher to close out this workout.
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