141108 Saturday – “Across the Tracks”

The sign in computers have temporarily moved into the Warm Up area which is next to the Yoga room. We are preparing the front room to be painted next week.


Mobility: None.


Skill Practice Warm Up: Sandbag/Medball/Plate 400m run. (athlete’s choice on object to run with).


Workout: Front Squat

3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” working up each set)


Metabolic Conditioning Workout: “Across the Tracks” – As many reps a possible in 5 minutes.

Wall ball (Advanced: 20lbs/10′, Intermediate*: 14lbs/9′, Novice: 10lbs/8′)

*Women’s Rx

Scaling Guide: 60 – 120 reps

Scale up option: “Karen” – 150 wall balls for time. (9 minute cap)

Coaching Notes: Go for small sets with short rests.

Log your results online by clicking here.


Optional “Cash Out”: 1500m row

‘Cash Out’s are  OPTIONAL workouts that can be completed after class.  If you scaled the metcon back too much, or you just didn’t hit it hard enough for whatever reason, and you have ‘plenty of gas in the tank’, go ahead and rally a group of people people from class to do the cash out (the coach will probably be too busy getting the next class ready so you will be on your own).

These are not for time, and they are only for those who weren’t able to hit full intensity during the metabolic conditioning workout (not for extra punishment because you ate a cupcake last week).

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