Day 1WOD 160919 warm-up – Coach’s Choice A. 3 x 10 deadlifts (foundation phase), build bar each set & keep reps unbrokenwork @ 0:00, 3:30, 7:00… during rest periods (and after 3rd set) perform 30sec SB each side – OR – 60sec FLRrest to 15:00 on timer, then BB. 5 sets @ 80-90% effort400m row20 […]
Day 5WOD 160916 warm-up – Coach’s Choice A. create a linear progression for the overhead squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 15:00… this workload is not for time5. 4. 3. 2. 1.overhead squat… 200’ farmer’s carry + 30sec FLR
Day 4WOD 160915 A. EMOM 5:004 front rack lunges, total reps, alt legs… build bar each setrest to 10:00 on timer, then BB. 3 sets @ 80-90% effort… barbells @ 100% of “A”500m row12 deadlifts21 bjsd… boxes not to exceed 30”rest 3min b/t setsC. post WOD body maintenance
Day 3WOD 160914 warm-up – Coach’s Choice A. 20:00 workload… not for time40 repetitions of pulling strength + 800m of runningpull-ups – strict, negative or weightedring rows – strict, negative or feet elevated-in this strength segment there should be no kipping-focus should be on hollow position and time under tension-this workload will be periodized over
At RedShed CrossFit, we are confident in the value of our mission, which is why we offer a free trial. This allows you to experience our unique approach to fitness and community without any initial commitment. We invite you to join us and discover how our programs can enhance your life and well-being
3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
