Episode 28 is available below!!
Inguz Update: Episode 28 of the CrossFit Inguz podcast is available now!! On it Renee and Andrew interview Coach Harrison. We find out how he first got into CrossFit, what brought him to Groton and CrossFit Inguz, his thoughts on the CrossFit Health initiative, and what’s next in story for him and his family as he separates for the Navy and moves on to the next chapter of his life.
At the top of the episode we continue our segment of community shout-outs. Listen below, or wherever you get your podcasts.
Below is a breakdown of the programming for the week.
Monday: WOD (Back Squat/Lunge/Midline Accessory)
Tuesday: WOD (HSPU/Recovery Bike Accessory)
Wednesday: Team WOD “Slot Machine” (Split Jerk/Body Armor Accessory)
Thursday: WOD
Friday: Benchmark WOD “Fight Gone Bad” (Deadlift/Aerobic Capacity Accessory)
Saturday: Team WOD (Oly Class Clean & Jerk)
Sunday: WOD
WOD
“Undercover”
For Time:
3 Rounds:
15 Power Cleans (115/75#)
20 Push-ups
2 Rounds:
27/21 Calorie Row
75 Double Unders
1 Round:
35/25 Calorie Assault Bike
* Post time to the whiteboard.
Accessory Work
1. Back Squat Waves
4-2-4-2-4-2 Back Squat
* Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve from last week.
2. Barbell Reverse Lunges
2 Sets of 14 Reps
* Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve from last week.
3. Midline
Alternating Tabata (:20s/:10s) x 8:
AbMat Sit-Ups
Hollow Rocks
