Thursday 041218

CrossFit Brunswick – CrossFit

Box News:
– We are starting a new block of Programming this week! Please take care to use your recent 1RM numbers when calculating weight percentages, as this will be the BEST way to see improvement in the coming months!

-Our next 21-Day Challenge starts next Monday the 16th. Tell your friends!!

-Free Friday & CFB Social will be back this month on April 20th!!

-We will be doing a Beach WOD Day May 19th!! Details coming soon…

-Memorial Day Murph will be Monday, May 28th at 10AM!

Everyone: meet BAND. BAND is very useful in crossfit. “But I’m an RX level athlete!” you say?! We say never. neglect. BANDed. training. #mobility #strength #gymnastics #fun #dontbeashamed #ownthatband


15min for Warm-up Mobility, & Instruction

~5min Coach’s Choice Game

~5min Coach’s Choice Mobility

Review Pistols & Pistol Progressions

Skill Work

10 Rounds (15min):

30sec Jump Rope Practice

30sec Pistols Practice

30sec Rest

Double-Unders (10 x :30 Practice)

-30sec of jump rope practice every 90sec.

-Go for a Max Effort UB set in your final 30sec round.

Pistols (10 x 6-8 Alt)

-30sec of pistols practice every 90sec.

-Scale if needed to maintain at least 6 alt reps each round.

-Go for a Max Effort set in final 30sec round.


Metcon (AMRAP – Rounds and Reps)

20min Partner LeapFrog:

200m Run + 5 Pull-ups (+C2B)

200m Run + 10 HR Push-ups (+HSPU)

200m Run + 15 Air Squats (+Goblet Squats 50/35)
-Every movement begins with a 200m Run

-Partners will TAG & SWAP after each full run + movement

Extra Credit

Strength/Accessory: 5 x 8-10 DB Curls/arm

Skill/Conditioning: 10x 200m Row Sprints

Mobility: Banded Ankles, 5min/side

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