Sybil
Inguz Update: The Open starts this week!! Register at the link HERE. Be sure to select CrossFit Inguz as your affiliate. Logistics for how the week will run are outlined below.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
THURSDAY: Thursday Night Showdown at Inguz at 8pm. We will watch the live announcement of the Open WOD and then Team Inguz will thowdown immediately afterwards.
Week 1 Match-up: Renee vs. Andrew!!
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
FRIDAY: The Open workout announced on Thursday night will be the programmed as the class WOD for Friday. Regular class schedule until 4:30pm.
Friday Night Lights from 4:30-6:30pm
Throwdown on the Open WOD during this time.
All Inguz members are welcome to participate in FNL.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
MONDAY: There will be two workouts programmed on Monday. Athletes can choose to repeat the Open workout or complete an alternate workout, which will have a similar structure/time domain.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
Strength
Push Jerk (Heavy 3)
* 15 minutes to build to a heavy set of 3 reps.
WOD
15 min AMRAP:
60 Double Unders
20/15 Calorie Assault Bike or Row
10 Push Jerks (165/110#)
* Post rounds and reps completed to the whiteboard.
Accessory Work
1. Power Clean
On the Minute x 11:
Minute 1-3: 3-2-1 Power Cleans @ 65-70-75%
Minute 4: Rest
Minute 5-7: 3-2-1 Power Cleans @ 70-75-80%
Minute 8: Rest
Minute 9-11: 1 Power Clean (Building in Weight)
2. Body Armor
5 Supersets:
5-4-3-2-1: Heavy Deadlifts
After Each Set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-ups
