September 21st, 2016 – CrossFit DGA
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20
Sep

September 21st, 2016

Happy Hump Day!

I hope each of you had a great day! I’m positive that you all did well yesterday with the strength and technique work we’ve been doing. Just as I know you will all do well with some cardio tomorrow! 🙂

Fitness, do not be distracted by the beautiful mountains in this video, but check out some simple running techniques to think about as we head into our mile run tomorrow!

https://youtu.be/wCVSv7UxB2E

Fitness: 

“Active Recovery”
1 mile run- Same pace as last week
**straight into
3 rounds
35 DU
20 sec hold with chin above the bar or rings (accumulate)
2 Wall Walks + 20 sec hold after 2nd rep
rest 5 min
EMOM for 8 min
1 min-Row for Cals for 35 sec
2 min-Burpee for 35 sec
**Be consistent with number of reps completed each round
**We will build on this for the next 3-4 weeks

Competition:

EMOM for 10 min
1 min 15 KBS (American)
2 min Sled Push **140/90 @ 150′
rest 3 min
EMOM for 10 min
1 min 10 T2b
2 min 30 DU
rest 3 min
EMOM for 10 min
1 min 8 Burpee Box Jump 20″ (box facing)
2 min 8 Cals AB
rest as needed
+
Cool Down

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