Monthly Archives: April 2018

Choose Your Poison

Ironclad CrossFit – CrossFit

Choose Barbell or choose Conditioning. If you wish to do both, plan to attend two class times.

Warm-up


Barbell

Open Gym

Conditioning

In case you’re wondering about this crazieness.

Single Leg Glute Bridge RX version. RX+ will have planted foot elevated : https://youtu.be/yFNjwkUNIao

Plank Slides RX+ version. RX will do knees to elbow tuck instead of pike. https://youtu.be/3oD5cc18Qqg

Wall Ball Side Throw: https://youtu.be/wr3CE5ggpvM

1: Metcon (AMRAP – Rounds and Reps)

20 Plank Slides

20 Box Jumps 24/20

20 Single Leg Glute Bridge (10 per)

30 Wallball Side Throw (15 per)

30 Lunges

30 DUs

30 Min AMRAP

Rest 2:00

Then WoD 2
RX+: Slide to Pike, Plant foot is elevated at least 6 in. on Glute Bridges, 35/25 DB on Lunges

400M Farmer’s Carry (Time)

400M farmer’s Carry 53/35

Wednesday

Ironclad CrossFit – CrossFit

If you are doing Extra Credit, plan to attend two class times.

Warm-up

Strength

Overhead Squat (5 X 5 E2M)

WOD

Barbell- RX: 75/55, RX+: 115/75

Sled- 70/50

Metcon (Time)

In Teams of Two

400M Run

100 Sit-Ups

500M Row

80 Push Press

200M Sled Sprint

400M Run

60 Push-Ups

500M Row

40 T2B

200M Sled Sprint

20 C&J
Work for all movements will be divided equally between teammates. You make break up reps in whatever increments you choose as long as each partner does equal amounts of work for each movement.

Accessory

2:00 Max Effort Row (Calories)

Record Calories

Handstand Walk (2:00 to get as many feet as possible)

Extra Credit

If you are doing Extra Credit, plan to attend two class times.

10k Row (Time)

Max Effort 10k Row