CROSSFIT DAY AT THE A’S

Come out September 9th and cheer on both the A’s and some of your fellow CFD members!  The competition will start at 9:30AM inside the stadium with a BBQ to follow.  Your game ticket gives you access to both and includes an Oakland Athletic’s CrossFit Day t-shirt! Friends and Family are welcome!

Purchase tickets with your zen planner account here.

Skill

Tabata Kipping Toe-to-bar
1 Minute rest
Tabata arch hold

We’re working on two basic gymnastic movements today.  We’ll use the Tabata interval timer which is eight rounds of twenty seconds work and ten seconds rest.  For most of us that will be one set of toe to bar or kipping swings in every round.  Start at a moderate effort and try to maintain the same number of reps for all eight rounds.  Take a minute rest and work on holding arch or superman for as much of the work period as possible for another eight rounds.  If you want to increase the difficulty hold a pvc with arms straight and at shoulder width.

WOD

3 Rounds for time

400M Run
21 Box Jumps
12 Power cleans 185/135 lb

Workout notes

Today we have another workout for time.  Yesterday we featured a lighter barbell with large set sizes and today we’re loading up the bar a little heavier and reducing the reps.  Most of us will want to perform quick singles with short rest between each rep.  If you are up for challenging yourself at a heavier weight than you normally use in a metcon load the bar to a weight that is just above the 60% range of your 1RM.