Calling all West Brunswick High Student Athletes!
The TEAM CFOIB sponsored athlete program will focus on dedication to training and education, respect for team members, and the desire and motivation as a representative of CrossFit Ocean Isle Beach to give 100% effort, 100% of the time.
Stay tuned for more details on Team CFOIB coming next week . . .
FITNESS
A. Three sets of:
Front Squat x 6-8 reps @ 30X1
Rest 60 seconds
Trap 3 Raise x 8-10 reps each arm @ 2110
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rst 60 seconds
B. In teams of three, with only one person per station, complete 5 sets each of:
300 Meter Row Sprint
10 Burpee Box or High Hurdle Jump Overs
20′ Dumbbell Bear Crawls (stay off wood)
AIM
A. Three sets of:
Front Squat x 2-3 reps @ 30X1
Rest 20 seconds
Pull-Ups x Max Unbroken Reps
Rest 2-3 minutes
B. In teams of three, with only one person per station, complete 5 sets each of:
300 Meter Row Sprint
10 Burpee Box Jump Overs
20′ Dumbbell Bear Crawls
SPORT
A. Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 60, 70, 80, 85, 90
B. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause
for 2 full seconds in the receiving position before recovering – make
notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85
C. Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
20 Ring Dips
30 Chest-to-Bar Pull-Ups
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Chest-to-Bar Pull-Ups
D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed
CROSSFIT MOMS
“Baby Jackie”
Advanced
Row 1000m
50 thrusters #35
30 pull ups
Intermediate
Row 750m
40 thrusters #25
20 pull ups or progressions
Beginner
Row 500m
30 thrusters #15
15 pull up progressions or ring rows