Tuesday, April 3, 2018

Monday, April 2, 2018
April 1, 2018
Wednesday, April 4, 2018
April 3, 2018

Tuesday, April 3, 2018

Announcements!

The Festivus Games will be held on April 21st at Harbor City CrossFit in Melbourne.
This is a great opportunity for our members to participate in a competition with other CrossFitters in our Area!
Please consider signing up as a participant or coming out to spectate and cheer for our TCCF athletes!

All Festivus Games workouts can be seen at the link provided below.

Festivusgames.com ←Info Here.
→Coupon Code: 04201810off
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Warm-up:
With a running clock set for 18 minutes, spend 6 minutes on 
each:
1. Cross-over Symmetry

2. 10 Box Step-ups
30 Dynamic calf stretches
10 Box Jumps/Jump to a plate if needed
20 Sit-ups
20 Hip Extensions

3. PVC pipe pass throughs
Piriformis stretch
10 Dynamic prone scorpion
10 Dynamic supine scorpion
Foam Roll

Max Reps Strict Pull-ups/Ring Rows
Post on the board and in SugarWOD… note if you improved!

EMOM for 3 minutes:
The Burgener Warm-up← with Ray Regno

WOD:

21-15-9 reps for time of:
Snatches
Box jumps

Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box

CrossFit WOD Tips With Rory McKernan
The Power Snatch
The Box Jump

Scaling
This couplet is a sprint. Choose a snatch load that allows you to complete large sets. Go unbroken if possible. The box should be low enough that you can cycle the next rep immediately. Beginner athletes can step up or pick a lower box that allows a jump.

Intermediate Option
21-15-9 reps for time of:
Snatches
Box jumps

Men: 95 lb., 20-in. box
Women: 65 lb., 16-in. box

Beginner Option
21-15-9 reps for time of:
Snatches
Box step-ups

Men: 65 lb., 16-in. box
Women: 45 lb., 12-in. box

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
“Y” stretch around the clock, 1 min each arm
Calf Stretches
Foam Roll

 

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