Monday, 23 July, 2012

Posted by Mandee on July 22nd, 2012

14 responses

Warm-up: 400 Meter run 3 Rounds: 30 Second row 30 Second push ups 30 Second lunges 30 Second rest Workout: Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 5 Ring dips 15 Squats Post rounds completed to comments. Powerlifting: A. Power Snatch. Snatch Balance. Overhead Squat. 1.2.3. x 3 sets; Rest 5:00 B1. Back Squat 4 x 4-5 reps @30x0; Rest 3:00 B2. False Grip Weighted Ring Pull Ups 4 x 3-5 reps @2121; Rest 3:00 C. Band Good Mornings 2 x 25 reps; Rest 1:00 WOD Demo with Ballston CrossFit - video [wmv] [mov] [HD mov] WOD Demo with CrossFit Hollywood by Again Faster Equipment - video [wmv] [mov] [HD mov]

14 responses to "Monday, 23 July, 2012"

Julie says:

July 22, 2012 at 3:39 pm

Tomorrow will be my first WOD (following 101) trying to figure out what some of the abbreviations are.

In some WODs I've seen P1 and P2, on this one I see A, B1,B2, & C. What do those mean?

Mandee says:

July 22, 2012 at 3:53 pm

Hi Julie! P1 and P2 stands for person or partner 1 and 2. We often do partner warm ups where one person does one exercise while another person does a different exercise, and sometimes we do partner WODs as well.
A, B, and C represent 3 different exercises that will be done in that order, completing all of A, then all of B, then all of C. When there is a number next to the letter, like B1 and B2, that means you alternate between those 2 exercises until you have completed all of B. So, for Powerlifting tomorrow night, athletes will perform 3 sets of the cluster power snatch, snatch balance and overhead squat. Then athletes will alternate between back squat and weighted ring pull ups until they have completed 4 sets of each. Finally, athletes will complete 2 sets of good mornings.
Hope this helps!!