The Wedge

Saturday, August 30

Beach WOD at 11:30 am!

Prehab:

Foam Roll T-spine x2min
Banded squats x15
Side Planks with Side Kicks 2×15

Warm up:

Run 400m
-then 2 rds of-
50′ Bear Crawl
50′ Crab Walk
10 Goblet Squats (Mod weight)
10 Sumo Deadlift High Pulls
10 KBS

Fitness

Strength

Three sets with 30 seconds between movements:

Tuck-Seated Ring Support Hold x 60 seconds

Freestanding Handstand practice x 60 seconds

Notes:  For both of the above movements, accumulate as much time within the 60 seconds as you can in a quality position.  The rings should be turned out in the support position, scale down by holding support with no tuck sit and/or using bands.  Be sure to use and know where you are within the Handstand progressions!

Conditioning

In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of:

20 Wall Ball Shots
10 Burpees
200 Meter Run

-30 min cap-

Advanced

Strength

Take 10-15 minutes to build to a heavy-ish Clean

 Conditioning

Every 3 minutes, for 24 minutes (8 sets):

Run 400 Meters
10 Box Jump-Overs (30/24)
1 Clean (Power or Full)

Notes:  Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.  If you cannot stay on pace, scale down the run distance and/or the box jump height.

Cool down:

Super Rack Stretch x45″
Hold Bottom of squat x60″
Pigeon Stretch on bench x45″

In other news, if you guys didn’t get a chance to stop by the beach this weekend, the waves were huge, and in Newport beach, The WEDGE was going off! Very fun footage to watch. This is what crossfit is really all about, training your butt off in the gym so you can go test your fitness and maybe drop in on a few 20 footers.