CrossFit Defense Training Workshop

CrossFit Defense Workshop at AC

Due to overwhelming demand for both sessions, we will be hosting two CrossFit Defense Training Workshops next week.

Tuesday, April 22nd at 1 pm

and again on

Wednesday, April 23 at 7:30pm

Mark your calendars!

Coach Erik is delighted to run this workshop for all Members of Aspen CrossFit.. visitors from other boxes in the valley can also attend for the normal drop-in rate of $20 for the session.

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Friday, April 18

WarmUP

100 Squats

w/ Every 30 Sec Consequence 5 HR Push-Ups

PreWOD

SuperSquats

1×20 Squats @60% or 1rm

5 mandatory deep breaths between each rep

WOD

For time

Row 50 Cal

50 OH Lunges (45/25)

50 Burpees

50 SlamBalls (3020)

PostWOD

Mobility: Ideal, Pigeon, Wunderlichs, Quad Flamingos

 

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Thursday, April 17th

WarmUPdogdays

Burgener Warmup

JYD

PreWOD

6×2 Hang Power Snatch

Work up to a Heavy Double

WOD

5 Rounds

30 Double-unders

20 Russian KBs (24/16)

PostWOD

Partner Leg Tosses 5×10

 

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Wednesday, April 16th

WarmUP

Barbell Warm-up (Coach-led and Paced) (45/35)

5 Rounds

5 Front Squats

5 Push Press

5 Thrusters

5 Good Mornings

PreWOD

EMOM 10

3 Front Squats @70-80%

WOD

cropped-poss-aspen-crossfit.jpgAMRAP 10

3 Handstand Push-ups

5 Power Cleans (135/95)

7 Box Jumps (24/20)

PostWOD

5×10 GHD Hip Extensions

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Tuesday, April 15th “Tax Day”

Warmup

Group 8

PreWOD

5-5-3-3-1-1

Weighted Push-Ups w/ Partner

(AMAP, Must finish sets-reps)

WOD

100-80-60-40-20

Double-Unders

50-40-30-20-10

Push-ups

PostWOD

5×10 GHD Sit-ups

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Monday, April 14th

Warmup

25 Supermans

25 Good Mornings

25 Ring Rows

25 Squats

25 Phelps/ Arm Circles

PreWOD

EMOM 10

1 DeadLift @85%

WOD

AMRAP 14

6 TGU (24/16)

8 Goblet Squats

12 T2B

PostWOD

Roll Scapula Perimeter w/ Lax Ball

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Friday, April 11th “Partner Friday”

WarmUp

5 Min easy Row

3 sets of

10 Squats

10 Push Press (35/15)

10 Mtn. Climbers

PreWOD

Row 500m for time

WOD

With a partner, complete 200 Thrusters (75/55) for time

While one partner is doing thrusters, the other is doing box jumps (20)

Partners will switch every 60 seconds.

Workout is over when the thrusters are complete.

Score is time minus (total box jumps x 2).

If your time is 15:00 and you complete 150 box jumps. You will subtract 300 seconds from the 15:00, making your score 10:00.

PostWOD

5 minutes

Plank

L-Hang Combo Platter

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