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Wednesday September 7th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Wednesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”September 7, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]WARM UP

Flag Chase 5 rounds

* Perform 5-6 Rounds

Squat Warmup

10 air squats with 5 second pause at the bottom

10 alt Pidgeon stretch with 5 second pause

10 light goblet squat with 5 second pause at the bottom ***MAINTAIN TENTION!

1 min banded hip distraction ea. Leg

10 light KB lateral lunges with 5 sec pause (straight leg on the heel)

10 full range controlled air squats[/vc_column_text][vc_column_text delay=”0″]STRENGTH

Coach Bergener’s 1 and ¼ Front Squat

*Used to help you drive out of the hole on a clean.

Build to a heavy single.[/vc_column_text][vc_column_text delay=”0″]METCON


20 Double Unders (Rx+25 dubs/ 25 fast feet)

10 Prisoner Squats (air squat with hands behind head)


20 Parallete Lateral Jumps

10 Burpees


25 Double Unders

15 Air squats[/vc_column_text][vc_column_text delay=”0″]COMPETITORS

For time:

75 GHD sit ups

NOTE: Goal is to finish these in under 3 minutes. Lower the reps to 50, if needed, so you can finish in under the 3 minutes.[/vc_column_text][vc_column_text delay=”0″]*CrossFit Endurance* – Meet at Highland High School at 5:30am

10 Minute Warmup;

400 Meters

Active Stretching

Running Drills

Thanks to Aerobic Capacity for this workout;

4 Sets: 2×600 Meters with no rest between reps and 2 Minutes rest between sets. Total Workout 4800 Meters

Workout Details: The 600’s will be performed by running 200 Meters at a moderate pace, running 300 Meters at a fast pace and 100 Meters at an easy pace. Take 2 Minutes of rest after every 1200 Meters.

Workout Pacing: Your 300 Meter Intervals are all at a fast pace equal to your mile PR time. As example, an athlete with a mile PR of 8 Minutes will target 90 seconds or 30 seconds per 100 Meters. Your 100 meter intervals are a slow recovery jog. You pick your recovery jog pace. Your 200 Meters are at a moderate pace.

The goal of this workout is to run the 300 Meter interval at a very fast pace. You should feel like it is a hard interval and that your pace is sustainable and fast for the 300 Meters.[/vc_column_text][/vc_column][/vc_row]