02 June 2013

Monday & Tuesday, 03 & 04 June 2013

Alright CFU Crew its going to be a GREAT week!  0600 and 1900 classes start tomorrow (Monday) and we are implementing our new A/B programming to ensure everyone gets a great workout.

There is ZERO significance between A and B groups other than we just need a way to break down into smaller sections so don't think being in B group is a bad thing.  See video below for Bill Murray's take on why B squad is not a bad thing.

All groups will still meet initially in the aerobics room and then split from there.

A Group:

Warmup:
3 Rounds
- 30 Sec Bridges
- 30 Sec Lunges
- 30 Sec Pushups
- 30 Sec Crunches

Skill:
15 minutes to work on handstands, partner assisted handstands, or wall walks.

WOD:
For Time
25 Burpees, 25 Tire Flips
20 Burpees, 20 Tire Flips
15 Burpees, 15 Tire Flips
10 Burpees, 10 Tire Flips
5 Burpees, 5 Tire Flips

B Group:
Warmup:
- 10m Lunge
- 10m High Knees
- 10m Butt Kicks
- 10m Straight Leg Kicks
- 20 Bent Over Rows
- 20 Overhead Presses

Strength:
3x Max Effort Ring Dips (leave 1-2 in the tank for the first 2 sets), use a band if necessary.

WOD:
5 Round For Time
- 20 KB Sumo Deadlift High Pulls
- 20 Abmat Situps
- 10 Single Arm KB Push Presses

Cash Out:
2x Max Plank Holds

BPC Burner WOD (this is for those who are very familiar with CrossFit):
5K Run/Row or 25 min on Spin Bike

3 comments:

  1. Burpees and Tire Flips, 10:33. I may have cracked 10, but I cracked my chin on burpees early on.

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  2. these things sucked lol.. but good work out

    ReplyDelete