Wednesday 2022.08.31

Aug 30, 2022

Schedule Note

In observance of Labor Day, our schedule for Monday September 5th will be as follows:
  • 0800 Open Gym
  • 0930 CrossFit
The 0930 class will be a partner WOD. All other classes are cancelled.

Conditioning

For time:

  • 800m Run
  • 40-50 Calories
  • 400m Run w/ Seabag
  • 40-50 Calories
  • 800m Run

22:00 time cap

Notes

Today’s workout is just running and calories. Your score is the time to complete the prescribed work or the number of reps completed under the 22-minute time cap.

The 800m runs should take no longer than 5-minutes and the seabag run should take no longer than 3-minutes. Adjust the distances and weight of the seabag accordingly.

The calories should take no longer than 4-minutes each round. Adjust the target accordingly.

Mobility

2 Rounds

  • 5 Natural Knee Extensions with :05 negative
  • 5 Straddle Pancake w/ :10 negative each rep and :10 hold last rep

Notes

We are finishing the day with 2 rounds of mobility. Take your time working through the two rounds.

For the natural knee extensions, lower as far as you can without creating any pain or discomfort in the knees or lower back. To add assistance to this exercise, wrap a band around the rig and hold onto it as you lower down.

If you struggle to hinge forward on the straddle pancake, sit on a small box to ensure you have room to hinge forward.