Thursday 01.07.2021

POSTED ON January 6, 2021

Thursday | 01.07.2021

0 Comments / CATEGORY:
**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 & 2
**2.Strength Prep**
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
– After allow athletes to hit 2-3 warm up sets –
Strength: Power Clean + Hang Clean + Clean
2 Sets x 1+1+1 reps @65% 1RM Clean
3 Sets x 1+1+1 reps @70% 1RM Clean
*Rest 60-90 seconds between sets
**3. Workout Prep**
* Give partners a few mins to practice transitions in and out of the rower.
Workout: The Good Samaritan
* Target time: 15 minutes
* Time cap: 20 minutes
Teams of 2
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row
* The Scaling aim is for athletes to maintain a high intensity with consistent effort.
* Scaling option 1
Teams of 2
M/M-3500m Row
F/F-3250m Row
M/F-3000m Row
* Individual option
For Time
2000/1750m row
– Alternate between 30 Seconds On/30 seconds off –
* Limited Equipment Option/ Large Class Option
No change in workout but use different ergs if available.
3 sets
10 Stick Sit Ups
20 Alternating V-Ups
20 Russian Twist
10 sec Hollow Hold
– rest 1:00 between sets –
  • 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

  • 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 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

  • 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

  • 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