12148208805_1f4f49bbec

Coach Scott working the snatch complex – FrostFit 2014

Fitness & Performance:
A. Back Squat 6 sets of  2-3 reps with 2 sec pause at bottom
B. Reverse Hyper 4 sets of 6-8 reps with 2 sec pause at top
C. 5 sets for max reps:
30 sec wall ball shots (20/14)
30 sec sprinters bridge
30 sec double unders
90 sec rest

Health:
A. Back Squat 6 sets of  2-3 reps with 2 sec pause at bottom
B. Reverse Hyper 4 sets of 6-8 reps with 2 sec pause at top
C. 5 sets:
8-10 reps Wall Ball Shots
8-10 reps single leg hip bridge with pause at top or hip thrust
1 gym length sled pull
Rest as needed

Coach’s Tips

For Part A, we are looking to maintain strength so aim for perfect reps and don’t worry of you don’t get a PR.  You can adjust the weight per set but make sure you get in at least 4 solid sets that feel like real work. For Part B, do 6-8 reps reverse hyper, you can use the Rogue Reverse Hyper in the back room or simply hang on to the foot rests on the GHD.  The WOD is one of those workouts that don’t look like much on paper but if you put everything you can into it, it should do quite a number on you.  If you are planning to do the Open on Friday night, you may want to Each wall ball and double under counts as 1 rep and we’ll count both legs as 1 rep for sprinter’s bridge, as these should be done at a quick tempo. For the sprinter’s bridge, lie on your back with arms and shoulders on the floor,  heels on the floor, and hips raised off the ground.  Bring the right knee up toward your chest then quickly switch and do the same with the  left leg.  This will count as one rep.  If you don’t have double unders, you can either use this time to practice, or you can choose to do lateral hops over a paralette.

The first workout of the CrossFit Games Open will be announced Thursday evening at 7PM. Follow along HERE or click HERE to register for the Open.  HERE is where you can find more information about our plan to host the Open at CFW.