Trish….ready to launch!
Warm Up:
Mobility
Conditioning:
3 min max body weight deadlifts or (50% of your 1 rep max)
Immediately following a complete a 4 mile run
***For every 10 deadlifts completed take 400 meters off of your run
***Score for the workout is total time to complete the run
Cool Down:
Mobility
Reminders/Schedule Updates/Events:
*** Stocking stuffers available at SMCF (gift cards, Rogue speed ropes $25, NEW SMCF Beanies $20)
***Get your Easy Clean Cuisine orders in by Friday 1/3 for delivery on Monday 1/6 and Thursday 1/9.
***New Strongman Class starts this Thursday 12/19 at 8pm. FREE to all unlimited SMCF members and $10 to anyone else who would like to join.
***Strongman Open gym Sunday 2:30pm
***SMCF In-House Competition 12/22 – starts at 10am – We will not be having Open Gym or an Endurance Class this Sunday 12/22 because of the SMCF in house competition. This in house competition is open to anyone and is highly encouraged…even if you have to scale. This is a one and done challenge! Three workouts total that can be completed once…no Re-dos.
We will be selecting top 6 men plus 2 alternates and top 6 women plus 2 alternates to represent SMCF in this Fun/Competitive/Friendly local throwdown series.
The competition will be an individual competition with top three men and women being recognized but it is also a team competition that allows for the gym with the most amount of points after the three weeks to host the final throwdown on Sunday 2/16 to see who walks away with 2014 Tri County Throwdown trophy. Hope to have a great showing and build up some momentum leading up to the 2014 CF Open! Come on over cheer on your fellow SMCF friends and have some fun!
Workout 1
5 minute amrap
squat clean and jerk 155/100
* squat counts as 1 rep and jerk counts as 1 rep
*weight can be power cleaned and front squatted
* weight can be thrustered
weight can be strict pressed, push pressed or jerked overhead
* score is total reps
Workout 2
9 minute amrap
12 box jumps 24/20
9 shoulder to overhead 115/80
6 toes to bar
* full extension on the top of box jumps
* no step ups allowed for RX competitors but you can step down
* barbell can be strict pressed, push pressed or jerked overhead
Workout 3
12 minute amrap
40 burpees to 6 inch target
30 snatch’s 75/45
30 burpees to 6 inch target
30 snatch’s 135/75
20 burpees to 6 inch target
30 snatch’s 165/100
* burpees will be performed to a 6 inch target
* athletes will change out their own weights between rounds
The dates and locations for the Tri County ThrowDown are as follows: (Times will be determined at a later date).
Week 1 – Saturday 1/4/14 – CrossFit Lbc
Week 2 – Sunday 1/12/14 – SMCF
Week 3 – Sunday 2/2/14 – CrossFit Rage
Week 4 (Championship week) – Sunday 2/16/14 – TBD