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Workout of the Day, WOD – Mon, 23 June 2014

  • Featured Video – See the recent highlights videos from each Region at the following links:
  • http://games.crossfit.com/video/story-asia
  • http://games.crossfit.com/video/story-north-central
  • http://games.crossfit.com/video/story-south-east
  • http://games.crossfit.com/video/story-central-east
  • http://games.crossfit.com/video/story-canada-east
  • http://games.crossfit.com/video/story-canada-west
  • (CrossFit, Inc)
  • .
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) For all those who need to complete the Rxit WOW3, complete this 1st.
  • For the full WOW description sere the following link:
  • http://www.rxitseries.com/Content/RxIt%20Winter%20Series%202014%20WOW%203.aspx
  • *REMEMBER TO PLEASE SUBMIT YOUR SCORES BEFORE 10am TODAY!
  • .
  • 1b) “Bear Complex” 
  • Take 15 min to determine your maximum load on the “Bear Complex”.
  • I.e. The Bear Complex consists of – 1 Power Clean, 1 Front Squat, 1 Push Press (take bar to back rack), 1 Back Squat, 1 Push Press (from back rack)
  • Scaling – beginners practice 2-3 repeats with substantially lighter loading!
  • .
  • Score = Load
  • .
  • then…
  • .
  • Those who did the Rxit WOW3 please complete 2.
  • .
  • 2) EMOM complete the following for 16 minutes:
  • Odd Minutes – 2 full “Bear Complexes” on 60% of your maximum load determined above.
  • *Each “Bear Complex” constitutes 5 reps so count each portion of the “Bear Complex” for your score.
  • Even Minutes – 12 KB Swings (16 kg / 24 kg)
  • .
  • Score = Score out of a possible 80 reps (16 repeats of the “Bear Complex”) and 96 KB Swings
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – The CFEL stand at the Hudson park Primary Festival on Saturday, thanks to Armand, Verena and Chris for helping. 
By crossrob|2014-06-22T20:50:17+02:00June 23rd, 2014|Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 23 June 2014

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