Options for WED and TH 9-2 and 9-3-15. Ashley HS Track AM Running is ON Thursday at 5:45September 2, 2015
Please note Thursday 5:45 running is happening! Meeting at Ashley HS track. Short burst intervals are on the menu. Kate please comment as necessary.
Monostrucural Test- Rowers/Ski Erg- repeat Test-In with Dampers set to 10-men/8-women. Runner’s- repeat Test-In after 50 Squats @ 95/65, Airdyne- repeat test in after 30 burpees. Take on these burpees and back squats with no thought to preserving your speed on the airdyne/ run respectively. We are training not going for a score
Metcon Test- In CrossFit slang, some people refer to heavy/strength biased workouts and the athletes who are good at them as “Beasts” and bodyweight/gymnastics based workouts and the athletes who are better at them as “ninja’s”. *I* don’t call them that, but some do. Anyway… After a few weeks of biasing toward strength, THIS week my bodyweight/smaller athletes (or “da Li’l Ninjaz” if you prefer) get center stage.
3 Rounds for time
5 Wall Walkups
10 Box Jump Overs 24/20
15 Burpee/Jumping Pullups
20 Toes to Bar
25 Double Unders or 100 Singles
1 Rope climb