A quick tip on scaling from CrossFit Games Competitor and NorCal CrossFit Coach, Pat Barber. Many of you have heard something similar from the CrossFit Wylie Coaches. I feel that overall the CrossFit Wylie athletes and Coaches do a great job of scaling properly, this explains one of the many reasons why it is so important.
WOD
“Extra” work explained for our new members… If you feel like you could handle a little extra work and have the time to come in early, that is what the extra work is for. Always try to do it before the WOD, be courteous of any ongoing classes, and let the coaches know if you have questions about anything. Also, be smart about barbell work, master the positions and technique before worrying about the load.
Extra A) GHD Situps 4X12
Rest 30 seconds
Extra B) Strict Pullups 4X8
Rest 30 seconds
In teams of two, partners alternate rounds to complete a 30 minute AMRAP of:
10 Thruster (95/65)
10 Box Jumps (24/20)
400 Meter Run
If done as an individual, rest 1:1 after each round.
Mobility) Foam Roll and/or Barbell Smash w/ emphasis on the Calf and Achilles – 5 min total.
Competition Training
We see a lot of you screw up the instructions. Make sure you read carefully and ask if you aren’t sure about something.
1) Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Overhead Weighted Pistols x 3-4 each leg
Start with PVC and progress from there
Roll to Candlestick x 10 reps
2) Jerk Balance 3X3
This is technique work, load accordingly.
3) Split Jerk – 20 minutes to find 1RM
4) Four rounds for total reps, against a 3 minute clock:
Row 500 Meters
ME HSPU
Rest 3 minutes between rounds.