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Crime Dog

9
Jul

Crime Dog

WOD for Wednesday 070313 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Skill: 
Box Jump
Establish a 1RM for highest Box Jump

Strength: 
Overhead Squat   
5 reps @50%
3 reps @60%
3 reps @70%
3 sets of 3 reps @80% 1RM

Conditioning: 
“Griff”:
For Time:
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards

Time cap: 18 minutes

Post Max Box Jump Height, Overhead Squat Loads, and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. For the skill segment, you will establish a 1RM max height box jump in 10 minutes.  You can use bumper plates to add height to the boxes once you’re over 30″.  Be smart about your choices and don’t break your shins…or anything else.  You are allowed one step into each jump (like in the video below). 

For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 80% 1RM.  Rest 2-3 minutes between work sets.  You should not be working anywhere near failure here. The entire strength segment shouldn’t take longer than 20 minutes.  Work relatively quickly through the three warmup sets so you can maximize rest time during the 3 work sets.  If you are unsure if you are doing this movement correctly, don’t be foolish – get someone to watch and help you! 

The conditioning workout is a CrossFit Benchmark Hero WOD.  You will be able to run the 800s all out.  Take care on the 400s if it’s your first time running backwards, which it likely is.  You will become well acquainted with your hamstrings on the backwards run, especially up the hill.  Consider wearing a helmet if you’re accident prone…you know who you are 🙂

MOBILITY session tonight! at 6pm! 

60″ Box Jump with one step in
[youtube]http://www.youtube.com/watch?v=YFsNg8OgOuI[/youtube]

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