The High Voltage Weekly! July 21-17
It’s CrossFit Games week….can you feel the excitement in the air?
What’s super cool this year is that every night [Fri/Sat/Sun] the Games will be shown on ESPN ESPN2 & ESPN3 over the weekend. No word on if ‘The Ocho’ is going to be on board. For full viewing info – check it out here: http://games.crossfit.com/article/how-watch-crossfit-games
You can also live stream the entire event on games.crossfit.com. If you’ve got AppleTV it’s pretty sweet to just post up on the couch & enjoy!
1. In honor of the CrossFit Games we’re having Bring A Friend Days at the box Thursday through Sunday!
We’ve never done it for this many days before…and never for this long with our regularly-super-awesome programming!
That means bring a buddy bring a few. You’ll be their ‘ambassador’ during the WOD.
[don’t ditch em this is a great chance to ‘show off’]
We’ll of course have our Fitness/Performance/Sport Programming ready so everyone can get a great training session in and have it be appropriate for their level.
2. Enlistment is OPEN for Platoon 006 of the World’s Best Boot Camp: Burbank.
The 6 week Transformation Machine begins Satuday June 16 from 12:30pm – 2pm.
3. We’re hosting the next Cal Affiliate League on Saturday Aug 16 from 4-8pm. This one is a partner competition – one guy one girl with beginner intermediate & advanced division
4. Beach Day! Our annual Summer Beach Day is Sunday Aug 24 at Annenberg in Santa Monica! More details to come as it gets closer!
A1. Back Squat x5; 31×1 rest 1 min working up in weight
Work on tempo + finding full depth at bottom & not shorting reps vs maxing out weight
Try to ‘feel’ the bottom position
Same tempo for F/P/S
A2. Hand Stand Hold/Plank Hold
Fitness: Plank Hold x30 sec
Performance: Accumulate Handstand Hold against Wall x30 sec
Sport: Accumulate 30 seconds freestanding Handstand hold
B. 3 sets:
15x Sit Ups/V-Ups
15x KB Swings
70x Jump Rope Passes
[Performance: 30x Double Unders
Sport: 50x Double Unders]
Rest 2 min active after each set – run hard!
3 min on 1 min off x4 rest 3 min repeat
1. 5x Slam Ball 5x V-Up
2. Row for Cal
3. 5x KB Swing 20x Double Under
4. Row for Cal
And Tuesday’s Training:
Pre-Skill: 3×5 Strict Pull Ups w/partner assist
Skill: Push Press
Sets of 5 reps
WOD: 4 rounds
1 min per station rest 1 min after all 3 stations are complete
DB Push Press
Row for Cal
A. In 15 min build to a 1RM Hang Power Clean
B. 5 sets
10x Thruster 10x Pull up
[Rest is reduced 30 seconds for each group – goal is to have same splits as last week]
Fitness: DB/Ring Row/Banded Pull Up rest 30
Performance: 95/65 + Kipping Pull Up rest 60 sec
Sport: 115-135/75-85 + CtB Pull Up rest 60 sec