7.11.16 “Head Banger 3.0”

July 10, 2016

So proud of our Gladiators that competed this weekend at Ocean State CrossFit’s Masters Throwdown. The CFD men battled back and forth all day and had some amazing performances. The CFB women dominated as usual and ended up on the podium. Big Congrats to Elaine Pollito on her first competition in 3 years and a huge 1st place finish!!!

FITNESS & LIFESTYLE

Strength:
In 15 Minutes Establish a
1RM Floor Press

“Head Banger 3.0”
3 Rounds
10 STRICT Hand Stand Push ups
20 Burpees
40 Double Unders

 

EXTRA CREDIT

CORE
4×30 Med Ball Situps

ENDURANCE
Choose ONE of the following sports:
Swim (M/Tu/W): Max Distance in 30:00
Bike (M/Tu/W): Max Distance in 30:00
Run (M/Tu/W): Max Distance in 30:00
Row (M/Tu/W): Max Distance in 30:00

OLY
1RM Hang Power Clean + Push Jerk

 

PERFORMANCE & SPORT

If you need work on your ENDURANCE then start with todays Endurance WOD.

A. 1RM Clean Grip Bench Press

B. DB Seated Shoulder Press
4 sets of 8-12 reps – add weight each set – last set should be to failure

C. BB, DB or KB Front Raises
3 x 10-15 reps – add weight each set – last set should be to failure

D. “Head Banger 3.0″
3 Rounds
10 DEFICIT STRICT Hand Stand Push ups (4″,2”)
20 Burpees
40 Double Unders

–Only Deficit if you have 10 Strict HSPU UB all day–

E. EXTRA CREDIT
Choose Todays Endurance
or
Today’s OLY

Comments

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About the Author
  1. Willhuntforfood Reply

    Team rac
    Pete 7;50
    Joe 11;42
    Tim 15;51

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