Thursday 10/24/2019

October 23, 2019
Hannah Schroeder-Iliff

LOCO ANNOUNCEMENT

Fall 2020 Open

From Coach Jay this past Sunday:

POINTS TOTALS:

A.M. Crew Week 1 Totals:

Points from participation: 17

Points from PR/New movement: 0

Bonus Points: 15

Total Points from week 1: 32

A.M. Crew Week 2 So Far: 19

OVERALL TOTAL: 51

P.M. Crew Week 1 Totals:

Points from participation: 18

Points from PR/New movement: 0

Bonus Points: 18

Total Points from week 1: 36

P.M. Crew Week 2 So Far: 9

OVERALL TOTAL: 45

DID ANYONE GET THEIR FIRST TOES TO BAR OR DOUBLE UNDER THIS WEEK?!? IT’S GOOD FOR 2 POINTS FOR YOUR TEAM, SO SPEAK UP!

This week’s BONUS opportunity:

Do 3 burpees ANYWHERE except the gym or your house. Video or photo evidence or it doesn’t count. Post it in the group and tag me or show a coach at class.

If you are officially registered for the Open with CrossFit HQ don’t forget to submit your score by tomorrow night at 8PM. If you already submitted I went ahead and validated them!

Thursday WOD

A.) “Science Camp”

For 25 min Time Cap:

80/65 Cal Row
50 Box Jumps 24/20
30 Kb Snatch 53/35 (15 ea/s)
150 Doubleunders
50 Russian KbS
50 Box Stepups
800m Run

Level Consideration: Kettlebell, N&C Endurance, API

Strategy and Briefing: The goal for this Chipper style Breathe workout is to keep moving. There are some burning elements within the workout Move steady, at about a 20 min Row Pace, on the opening Row. Start the next movement right away throughout the workout. Approach the Box Jumps as you did the Row — steady & consistent. Break the Kb Snatch into manageable sets — 10 reps OR LESS is a good bet. Focus on crisp technique on each rep here. The remaining movements can be smooth & steady through the entire set, no breaks. A quick break in the middle of the Russian KbS is fine — just keep it short. Consistent breathing will support this pace. Finish strong & fast on the closing run.

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