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SealFit: WU, Strength, WOD, Stamina, Endurance, Recovery.
CrossFit: WU, Strength, WOD, Endurance recomanded, Recovery.
Warm-up: JA's, 4-stair climbs, 10 reps each of deep pause squats, fast squats, jumping squats, box jumps, squats w/bar, reps @ 50% 1RM, then Strength.
Strength: Back squats 1) 5 x 70% 2) 5 x 80% 3) 5 x 90%
WOD: Increasing weight Back Squats and 15' decreasing rep rope climbs. See Coaching Notes.
Squat racks are reserved for RX athletes only. All others must power snatch.
50 reps / 5 climbs, 3) 95/65, 2) 85/55, 1) 35/10-cut rope pull-ups.
40 reps / 4 climbs, 2 & 3 add 20lbs 1) same weight / 8
30 reps / 3 climbs, 2 & 3 add 20lbs, 1) same weight / 6
20 reps / 2 climbs, 2 & 3 add 20lbs, 1) same wieght / 4
10 reps / 1 climb, 2 & 3 add 20lbs 1) same wieght / 2
Coaching Notes: 2 & 3 climb till your eyes are even with the steel cable holding the rings up. Feet are allowed. Level-1 use cut peices of rope hanging on pull-up bars, chest to hand rope pull-ups, jumping is allowed for level-1.
Stamina: 100 partner med ball sit-ups. Ball cannot be handed off it must be thrown. 20lbs
Endurance: 200-leg levers without putting head or feet down.
Recovery: 2:00 deep squat hold, partner hamstring stretch, 1:00 deep squat hold, partner back stretch.