“Saturday 6.17.2017 + Schedule for the Weekend”

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase

Schedule for the Weekend:
1. Saturday, June 17th, 2017: 9:00 am Partner Workout Lifestyle + Fitness Phase
2. Saturday, June 17th, 2017: Open Gym 9:00 am-11:30 am
3. Saturday, June 17th, 2017: 10:00 am Competition Phase Workout
4. Sunday, June 11th, 2017: 9:00 am to 11:00 am Open Gym
5. Sunday, June 11th, 2017: 10:00 am Sweat Session

Summer Circuit 2017

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Option Warm-Up

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Community Builder/Team Workout
Teams of Two Complete the following:
AMRAP 30 Minutes of the following
10/8 Calorie Assault Bike(150 Meter Row)
100 Meter Run(Sub 10 Burpees)
12 Thrusters @ 75/45 lbs(DB Thrusters for Scaled Movement)
Partner 1 will complete one round, then Partner 2 will complete next round, and keep this fashion until workout time limit is complete.

B. Fitness Phase
Community Builder/Team Workout
Teams of Two Complete the following:
AMRAP 30 Minutes of the following
10/8 Calorie Assault Bike(150 Meter Row)
100 Meter Run(Sub 10 Burpees)
12 Thrusters @ 75/45 lbs
Partner 1 will complete one round, then Partner 2 will complete next round, and keep this fashion until workout time limit is complete.

C. Competition Phase
Dynamic Effort Upper Body + Sport CrossFit Conditioning
A. Stamina Warm-Up Conditioning of the following:
5 Sets of the following @ Moderate, Warm-Up Effort:
30 Seconds Burpees
Rest 15 Seconds
60 Seconds Assault/Airdyne
Rest 15 Seconds
30 Seconds Kettlebell Swings
Rest 30 Seconds
+
Rest 5-10 Minutes Depending on how feeling
+
B. Stamina Conditioning of the following
Every Minute on the Minute x 12 Minutes of the following:
Odd Minute: 15/10 Cal Row
Even Minute: 2 Burpee Muscle-Ups + 6-8 Step Down Box Jumps @ 30/24 inches
+
Rest 8-10 Minutes Depending on how feeling
+
C. Complete for Quality and not for time of:
40/30 Cal Assault Bike
20 Power Cleans @ 95/65 lbs
40/30 Cal Assault Bike
You can sub 800 meter run for assault bike

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