Wednesday 12.09.2020

POSTED ON December 8, 2020

Wednesday | 12.09.2020

0 Comments / CATEGORY:
**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1
**2.Strength Prep**
Burgener Warm Up Clean
– After allow athletes to hit 3-4 warm up sets –
Strength: Clean & Jerk 10×1
Clean and Jerk
Every 1:00 (10 sets)
1 Clean and Jerks @80%
**3. Workout Prep**
2 sets (1st set light weight/2nd set at workout weight)
7 Wall Balls
7 Kettle bell swings
WOD: Pig Pile of S***
Workout 1
* Target time: 5-7 minutes
* Time cap: 8 minutes
Workout 2
* Target time: 6-8 minutes
* Time cap: 10 minutes
For Time:
Wall Balls (30/20)
KB Swings (1.5/1)
– rest 5 minutes –
For Time:
60 Wall Balls (30/20)
60 KB Swings (1.5/1)
* The Scaling aim is for athletes to maintain intensity and stay within the target time frame on both workouts.
* Scaling option 1
For Time:
Wall Balls (20/14)
KB Swings (35/25)
– rest 5 minutes –
For Time:
60 Wall Balls (20/14)
60 KB Swings (35/25)
* Scaling option 2
For Time:
Wall Balls (20/14)
KB Swings (35/25)
– rest 5 minutes –
For Time:
45 Wall Balls (20/14)
45 KB Swings (35/25)
4 sets
10-15 Weighted Hip Extensions
12 Seated Dumbbell Z-press
  • 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 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

  • 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

  • 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

  • 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