Angelino CrossFit – CrossFit
SATURDAY SCHEDULE: OPEN GYM @ 7:30 AM — CROSSFIT @ 8:30 AM — CARDIO WOD @ 9:30 AM
SKILL: Turkish Get-Ups – Learn and review the skill and then complete the following.
9-Minute EMOM (40-seconds ON ** 20-seconds OFF)
— Minute #1: Turkish Get-Ups (Alternate sides as you please)
— Minute #2: Weighted Straight Leg Sit-Ups (Athlete’s Choice)
— Minute #3: Side Crunches (Alternate sides as you please)
WOD A & B: ** SEE BELOW ** Take a 3 to 5 minutes break as a class between WODs.. Use this time to rest and setup.
WOD A: Metcon (AMRAP – Reps)
— Minute #1: DB Upright Rows
— Minute #2: DB Strict Presses
— Minute #3: DB Bent Over Rows
— Minute #4: DB Floor Presses
NO RX: Mix and match DB weights depending on level of strength and type of movement. Dumbbells may have to be shared so scatter the movements.
WOD B: Metcon (AMRAP – Rounds and Reps)
— 25x Double Unders (Rx+ Skill) or 75x Singles (Rx)
— 5x Hang to Overheads
— 10x Toes to Bar (Rx+ Skill) or Knees to Chest (Rx)
Barbell: Rx 95/65, +115/75, ++135/85 and up!
** PLEASE DON’T DROP BARBELLS!! **
CARDIO WOD ** NEW CLASS ** SATURDAYS @ 9:30AM
LeAnn’s Birthday WOD (Cardio Version!) ** SEE BELOW **
Part A: 13-Minutes Total
Each athlete will go through each station 2-times and there will be a 1-Minute break half way through.
— Station 1: 10x Wall Balls/10x Wall Balls Sit Ups
— Station 2: 50x MT Climbers/50x Chest Tap Planks
— Station 3: 20x SandBell Slams/20x Sandbell Lunges
Part B: 17-Minutes Total
Rotating Stations every 2-Minutes.
Everyone will go through each station 2 times and there will be a 1-Minute break half way through
— Station 1: 5x Push Ups/5x Pulls Ups
— Station 2: 20x Russian Twists/20x Air Squats
— Station 3: 10x Double Kettellbell Swings/10x Burpees
— Station 4: 100x Singles/100x Bear Crawl Steps