Chelan Valley CrossFit - Group WOD
Warm up (No Measure)
1. 500m row
2. Lateral Lunges x 15 each side
3. Squat hold x 2 minutes
4. Lat./T-spine mobilizations x 10 each
5. Band Pull-aparts, 2 x 20 reps
6. Work up to a heavy triple of hang cleans.*
*We will be using a 10 point lifting scale to grade an athlete's lift.
Set-up = 2 points
1st pull = 2 points
2nd pull = 2 points
3rd pull = 2 points
Receiving bar = 2 points
An 8 out of 10 allows the athlete to continue up in weight. Anything lower should be practiced more and re-tested.
-Today's scale is different, since it is coming from the hang position.
Hang CleanWork up to a heavy triple.
“Surfer on Acid”
21 SDHP (95/65#)
Due to the smoke, we may be seeing a lot of SDHP, Double-Unders, Rowing and other creative alternatives for running.
Posted on Mon, August 3, 2015