Liftoff Eve

by Arena Ready on November 4th, 2015

OK, Arena Ready athletes, the CrossFit Liftoff exact format and 3rd event (presumably a conditioning WOD) are set to be announced on Thursday at 5:00pm PST.  If you're an astute exerciser and like to geek-out on programming & training, you likely noticed that we front-loaded this week with the heavier training days Monday & Tuesday, and have transitioned into lighter loading and (with Wednesday's & Thursday's classes) slightly more aerobic capacity work.  In theory this should leave you ready to rock for the Liftoff, even if you've trained for 3 or 4 days already this week.  

Thursday's classes will enable us to have some fun with testing standing broad jumps (always a fan favorite) and shake out the legs & shoulders with some of what the kids call "cardio."  And, if by chance, you're still working on double unders, here's another helpful video covering positioning elements during the movement.  You've likely heard much of this info already in class, but sometimes hearing it in slightly different terms from another coach can make things click and provide an opportunity for a breakthrough.  

WOD for 11-05-15:

Standing Broad Jump:
3 Attempts for Max Distance

(Compare to 03-06-15 and 01-12-14)

-then-

A) Against a 7-Minute Clock:
1000m Run
then, in remaining time, AMRAP of...
20 AbMat Sit-ups
20 Double Unders

-REST 2 MINUTES-

B) Against a 5-Minute Clock:
600m Run
then in remaining time AMRAP of...​
20 Walking Lunges
20 Double Unders

-REST 2 MINUTES-

C) Against a 3-Minute Clock:
400m Run
then in remaining time AMRAP of...​​
20 Wall Balls @ 20/14 lbs to 10/9 ft
20 Double Unders


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