Reminder: There are no scheduled classes due to the various summer detail schedules. Please feel free to email me at blackandgoldcrossfit@gmail.com if you would like help trying to find someone to workout with.
Strength Work: Squat Cleans: 5-5-3-3-1-1
**start with an empty bar or very light weight to warm-up and focus on proper form/technique. Slowly start adding weight, eventually trying to get to your 1 RM. Once you find a weight where a set of 5 is challenging for you, count that as set #1.
WOD: For Time:
- 20 Jump Squats
- 5 Supermans
- 15 Jump Squats
- 10 Supermans
- 10 Jump Squats
- 15 Supermans
- 5 Jump Squats
- 20 Supermans
Post WOD: Hollow Rocks (10 rounds of 10 seconds on, 10 seconds rest)
Recommended Warm-Up: FM 7-22 Conditioning Drill #1:
***In order to get more in line with the Army's new Physical Readiness Training (PRT) program, we are going to start incorporating the conditioning drills and military movement drills into our workouts. Make sure you look in the reg and check out the following link to ensure that you are performing the movements exactly correct with the proper cadences.
http://www.youtube.com/watch?v=znURygmJ3eQ
Conditioning Drill #1 (all exercises conducted in a 4-count cadence unless otherwise specified):
2 Rounds of:
- 5 Power Jump (moderate cadence)
- 5 V-Ups (moderate cadence)
- 5 Mountain Climbers (moderate cadence)
- 5 Leg Tuck and Twist (moderate cadence)
- Single Leg Push-Ups (moderate cadence)
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