ANNOUNCEMENTS

Westside 4 Athletes -Don’t forget Coach Scarpulla is coming to town for a 2-day seminar that will no doubt take you to the next level in your training.  Cost is $350 for members, do NOT miss out on this, ESPECIALLY if you plan on competing in Crossfit competitions. Dates Aug 18th/19th.

RECOMMENDED READING

Opening Day is here!  Enjoy the festivities…

TV Coverage Finder - You enter, zip code/provider – they spit out the complete viewer’s guide for your area!

Olympic Weightlifting Sked -Also check out some of the links like this Video

Gymnastics Sked

TODAY’S WODS

 

Level I

4×4 Pull-Ups (Strict – or – Negatives: for negative lower under control for 3-4s for each rep)

3×5 Push-Ups, choose the push exercise you are currently capable of completing in order of difficulty:

1) Knee Push-Ups
2) Push-Up
3) Diamond Push-Up
4) Box HeSPU
5) HeSPU
6) HSPU (elevated hands on parallettes or weight plates)

Squat Find 1RM (this will be used as a baseline for the next 6 weeks)

3 Rounds for time

7 Broad Jumps
10 Burpees
Row 250m

Finish: 5 Rounds of Straddle/Pike Compression Routine

 

Level II

3 Rounds (not for time, but unbroken)

10 Wall Ball
Rest 20 secs
10 Box Jumps
Rest 20 secs

Squat Find 1RM (Baseline test for next 6 weeks)

AMRAP in 10 mins

5-10-15 Shuttle Sprint x3
7 Burpees
Farmers Walk (1.5/1pd KB’s – KB in each hand, out door to right to 14th & E and back to door)

 

Level III

Hatch Week 11!!  Almost done

Back Sqt

1×5 @ 60%
1×3 @ 70%
1×2 @ 80%
1×2 @ 90%
1×1 @ 95%
1×1 @ 103%

Front Sqt

1×5 @ 60%
1×5 @ 70%
2×5 @ 75%

3×5 Glute Ham Raises
3×10 Weighted Lunges

3 Rounds for time

10 Toes-through-Rings
10 Ring Push-Ups
20 Burpees

 

SDPD

 

WOMEN