BLOG

WOD

Thursday 12.31.2020

POSTED ON December 30, 2020

Thursday | 12.31.2020

0 Comments / CATEGORY:
**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 & 2
 
Burgener Warm Up Snatch
Snatch Skill Transfer
 
Strength: Snatch 1×1
 
Snatch:
– Work up to a heavy single for the day in 10-12 mins
* rest 60-90 secs between sets
 
**How to approach the lifts**
 
Record your last weight (heaviest single)
Use 5-8 sets to work up to a max
 
**Example Sets**
Set 1:
1 reps @ 135#
-rest 60-90 seconds-
Set 2:
1 reps @ 155 #
-rest 60-90 seconds-
Set 3:
1 reps @ 170#
-rest 60-90 seconds-
Set 4:
1 reps @ 190#
-rest 60-90 seconds-
Set 5:
1 reps @ 200#
 
Based off of 200# goal weight
 
**2. Workout Prep**
3 sets
3 kips + 3 Pull ups
3 Bar Facing Burpees
3 Shoulder to Overhead (build across sets)
 
Workout: Junior Asparagus
 
* Target number of Reps each set:
* Minimum number reps before scaling:
* Target time: 10-12 minutes
* Time cap: 15 minutes
 
5 rounds
21 Pull Ups
15 Bar Facing Burpees
9 Shoulder to Overhead (135/95)
* The Scaling aim is for athletes to maintain intensity without strength and skill level being the limiting factor.
* Scaling option 1 (aka Masters 45+ Rx’d)
5 rounds
15 Pull Ups
12 Bar Facing Burpees
9 Shoulder to Overhead (115/80)
 
* Scaling option 2
5 rounds
21 Jumping Pull Ups
15 Burpees
9 Shoulder to Overhead (95/65)
 
* Scaling option 3
5 rounds
15 Ring Rows
10 Burpees
5 Dumbbell Push Press (50s/35s)
 
Accessory:
 
3 sets
10 Stick Sit Ups
20 Alternating V-Ups
20 Russian Twist
10 sec Hollow Hold
– rest 1:00 between sets –
  • CrossFit Up Dog is a place I can go to get a challenging workout with a great community that supports and encourages me in exceeding my goals.

    - Amy Shroff

  • CrossFit has changed the way I live my life. At Crossfit Up Dog I look forward to getting up and hitting the box, so I can see results day in and day out. I do not always meet my goals, but with CrossFit I have learned to appreciate progress – progress that is tangible.

    - David Neace

  • I began at Crossfit Up Dog in November, 2013. Over the last 16 months I've lost 60 lbs, completely transformed my health, broken through physical barriers I never thought were possible and gained more new friends than I can count.

    - Zach Brockman

  • Core Fitness is an amazing work-out facility. The entire team of staff, coaches, and trainers are top-notch to say the least.

    - Russ Richardson

  • Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!

    - Leigh Schwartz

  • Crossfit has changed the projection of my life both physically and mentally. I owe my success to the crossfit community at Core that rallied around me and pushed me to success.

    - Katelyn Guild