050115

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Warm up:

  • Class Indian run around block
  • Spider-Man x 8
  • Atlas stretch
  • Cobra stretch
  • Side lunge with reach
  • Iron cross x 8
  • Air squats x 15
  • Shoulder mobility
  • Push-ups with rotation x 15
  • Pull-ups x 15
  • Hollow Rock-superman rolls x 10

 

Strength:

Tempo Strict press (3,2,3,x) *

  • 6@ 50%
  • 4@ 60
  • 3@ 65
  • 2 @70
  • Continue moving up 5% at 2 reps until failure 

 

Wod:

Jailhouse 10 

  • push press (115/75)
  • Back squat
  • Box jump

*

The First Number – The first number refers to the lowering (eccentric) phase of the lift. (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)

The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending.  

The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift.  

The Fourth Number – The fourth number refers to how long you should pause at the top of the lift. 

Counting –  Use “one thousands,” as in: 1-one thousand, 2-one thousand, 3-one thousand, 4-one thousand.

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com