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Locked & Loaded WOD Whiteboard Explanation 6.5.20
Warm Up
6 Prone Snow Angels
6 Prisoner Good Mornings
6 No Push-Up Burpees
Strength
Superset:
A1) 3 x 6 – 8 reps each Single-Arm Suitcase Deadlift
A2) 3 x 6 – 8 reps each Supinated Grip Bent Over Row
Add Bent Over Tricep Extension to the Rows if weight is easy.
Conditioning
20 Minute EMOM:
A) 30 Low Box Runners
B) :30 Side Planks (right)
C) 12 Gate Swings
D) :30 Side Planks (left)
E) 12 Alternating Single-Arm Sumo Deadlift High Pulls
Post work to comments.
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FIT 55+ At Home WOD 6.5.20
Warm Up
3-4 Rounds (at a deliberate pace):
5e Forward and Sideways Leg Swings
5e Wide Stance Hip Circles
5e Calf Marches
5 Reverse Plank Bridge-Ups
Strength
4-5 Sets (each):
8-10 Alternating Tall Kneel to Standing
8-10e Single Arm High Pulls
Conditioning
3 Rounds:
4 Minutes (continuous effort at a medium pace):
6 Clean and Press
6 Goblet Squats
6 Seated Knee Tucks
Rest 2:00 between rounds. Begin each round with the clean and press and aim to score the same or close to the same as the first round.
Post work to comments.
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Fresh coat of paint for 608 today. Thanks to Coaches Brett and Katie for lending the elbow grease. Gyms in New York are scheduled to open in Phase 4. This Monday Phase 1 begins in NYC and each Phase is at minimum 14 days, so it looks like the soonest we can open would be around 6 weeks, assuming the benchmarks needed to move on are met. We miss our entire community and count the days until we can welcome you all back through our doors!
Tomorrow: Final Equipment Pick Up Window
As we prep the gym for our eventual reopening we’re asking members to come pick up all their shoes, belts, logbooks, and other items left at the gym. Our 3rd and final pick up window is tomorrow (Saturday, June 6th) from 12 to 1pm. Everything must go!
If you can’t come in to get your stuff email us at crossfitsbk@gmail.com before next Friday, June 5th. We will be donating or discarding EVERYTHING left behind!
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