• 07/07/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts

    Strength

    Bench Press (9 x3 @ 65% of 1RM)

    3 Rounds:

    1×3 Close Grip

    1×3 Comp Grip

    1×3 Wide Grip

    *Do 3 close grip then switch partners, then 3 competition grip & switch, then 3 wide and switch. Repeat this for 3 sets.

    WOD

    Audible– 80% Chance of rain for Thursday do this Lactic Endurance piece instead. If it’s not raining and you’d rather do the 400m repeats go for it. Your choice

    Metcon (5 Rounds for time)

    every 4 1/2 minutes x 5

    10 cal row

    10 ball slam

    10 T2B *Scaled Knee Raise

    10 Burpee * Scaled 5-7

    *Scaled start with 7 burpees if you arent getting enough rest before the next 4 1/2 minute start decrease burpees to 5

    Rest with remaining time, note your time for each round, do the math at the end.

    **For groups with more athletes than rowers start the next group 1 minute behind

    0:00

    4:30

    9:00

    13:30

    18:00

    Group 2

    1:00

    5:30

    10:00

    14:30

    19:00

    etc.

    WOD

    MAP 3-4

    400m Run (Time)

    Max Effort 400m Run
    W/ a running clock

    400m Repeats

    5 sets, 2 Blocks

    1 @ 80% RPE

    1 @ 85% RPE

    1 @ 90% RPE

    1 @ 95% RPE

    1 @ 110% RPE all out

    Rest 2 minutes between efforts

    Rest 5-7 minutes between blocks and repeat again if time allows & you want to re-test and compare results after the

    5-7 minute rest between blocks. This could be extra credit after class if time in class doesn’t allow a 2nd block

    Note your start & end times and do the math later for your 110% Maximum Effort

    **RPE = Rate of perceived exertion

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