Announcements

Hey guys, we need around 10 more volunteers, especially judges to help run the @2017 Energy Games in a couple weeks. A few people have offered to volunteer via text or in person but can you please sign up in the volunteer form so I can keep the volunteers organized? Make sure you fill out the form by Wednesday so I can order your free shirt! You’ll also get a free meal during the event from Elite F’ing Meals. Thanks!

https://goo.gl/forms/9reeH4EnJaC586tC2

CrossFit

Cycle 2 – Test Week – Day 2

Warm Up

2 rounds
Hip Circle Glute Activation
10 Barbell Good Mornings or 10 Hip Extensions
then
5 Rounds
6 Squat Jumps
2 Burpees

Strength

Find 3RM Back Squat

Spend around 15 minute building in doubles and then singles. Once you’re unsure if you can do 3, then go for it.

WOD

For Time
30/21 Calorie Row
9/6 Muscle Ups
20/14 Calorie Row
7/5 Muscle Ups
10/7 Calories Row
5/4 Muscle Ups

12 minute cap

Beginner: 1 Muscle Up = 1 Ring Row + 1 Leg Assisted Ring Dip (9 Ring Rows then 9 Ring Dips, etc)
Intermediate:1 Muscle Up = 1 Chest to Bar Pull Up + 1 Strict Ring Dip (9 C2B then 9 Ring Dips, etc)
Advanced: Rx or scale MU reps
Cometitor: 15/12/9 Muscle Ups

Competitor Extra

If you plan to perform this extra piece, please roll the ski erg’s out front or into the backyard so the noise won’t interrupt the coach and the following class!

AMRAP 9 Minutes
Climb the Ladder
2 D-Ball/Sandbag Over Shoulder 100/70lbs
10/7 Calorie Ski
4 D-Ball
10/7 Calorie Ski
6 D-Ball
10/7 Calorie Ski
Etc.

QuickFit

5 rounds for time of:
12x10m shuttle sprint
2x10m farmers carry
12 Russian KB Swings
Rest :30

Core
3 rounds of
10 GHD Sit Ups
:20 side plank/side