ATTENTION Friday’s Schedule of Classes
8:15am | 9:15am | 4:30-6:30 open gym
Mystery Workout of the Class #HopperStyle
Here’s how the ‘workout of the class’ will work:
Each athlete who shows for class at 6am, 8:15am, and 9:15am will bring with them a CrossFit workout that they have chosen from either CrossFitOIB.com (maybe your favorite past workout), CrossFit.com, or any other CrossFit style workout of their choice, written clearly on a piece of paper. We’ll take all the workouts that we have and throw them into a hat and select one for the entire class to do! The magic is in the mystery! Of course, I, (Coach k who is coaching all three morning classes) will use my best judgement on making the final “workout of the class”.
ATTENTION Friday’s Schedule of Classes
8:15am | 9:15am | 4:30-6:30 open gym
Mystery Workout of the Class #HopperStyle
Here’s how the ‘workout of the class’ will work:
Each athlete who shows for class at 6am, 8:15am, and 9:15am will bring with them a CrossFit workout that they have chosen from either CrossFitOIB.com (maybe your favorite past workout), CrossFit.com, or any other CrossFit style workout of their choice, written clearly on a piece of paper. We’ll take all the workouts that we have and throw them into a hat and select one for the entire class to do! The magic is in the mystery! Of course, I, (Coach k who is coaching all three morning classes) will use my best judgement on making the final “workout of the class”.
A. Every 3 minutes, for 30 minutes (10 sets):
Clean
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%
Build to today’s heavy single.
B. Deadlift
*Set 1 – 5 reps @ 70-75%
*Set 2 – 4 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 90-95%
Rest 3 minutes between sets.
C. For time:
100 Double Unders
60 Pull-Ups
30 Strict Handstand Push-Ups
50 Double Unders
30 Pull-Ups
15 Strict Handstand Push-Ups
D. For completion:
400 Meter Farmer’s Walk
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Perform the following at your 5k PR pace:
Run 800 Meters
Rest 60 seconds
Run 1200 Meters
Rest 60 seconds
Run 1600 Meters
Rest 60 seconds
Run 1200 Meters
Rest 60 seconds
Run 800 Meters