12.9.19 Workout of the Day

Happy Birthday Leigh

Attention all 70.3 Ironman athletes and potential athletes…

Alfred Olivetti, owner of Go Tri Sports on Hilton Head has teamed up with us to for the 70.3 for the next 20 weeks. 

He has offered to put together our 20 week program free on charge. Tomorrow from 615-7 PM (in the childcare room) he will lead workshop to kick off the training where he can answer questions and discuss training plan. Please show up if you have any interest at all.

Save the Date

Christmas Party @ Poseidon Dec. 14
Buffalo Run @ Palmetto Bluff Dec. 15

CrossFit

Back Squat Waves (Week #1)
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 6 Reps
Set 8: 4 Reps
Set 9: 2 Reps

We are basing this progression off last week's 5-Rep Heavy.

Conditioning
"Flinstones"
2 Rounds:
50 Wallballs (20/14)
40/30 Calorie Bike/ Row/600 m run
30 Toes to Bar
20 Alternating Dumbbell Snatches (70/50)

ICT

Conditioning : 3 RFT
800 m run
50 DUBS
40 sit-ups
30 plank to pushups
Midline: 3 sets for efficiency (:40/:20)
Min 1:hollow hold
Min 2: prone plank
Min 3: Superman