CrossFit Indestri Box Rules/Etiquette - Jan 3/17
Box Etiquette
With the start of a new year, there's no better time for a reminder of the rules/Etiquette around the box.
- Be on time for class. Show respect to your coach and other athletes. Please do your best to sign in for class as well!
- Introduce yourself to all newcomers, as they may need to revive you later.
- “Technique” is the only thing more important than the clock! Don’t sacrifice form for time!
- At Indestri, we do a lot of squats. Get use to it!
- Be Positive, show up with the right mindset. Good energy is contagious!
- Don’t cheat the reps. Integrity is everything; you’re only cheating yourself.
- You will get blisters on the pull-up bar. Suck it up.
- If somebody pukes, congratulate him or her as they’ve just discovered what intensity is.
- Bring home your water bottles. I don’t need anymore.
- If you bleed on the bars, please clean it off.
- Lasly, you can scream, yell, bleed, puke and pass out Just DON’T QUIT!
- Let the coaches, coach!
- Out of respect for all the athletes, please do not clean up your equipment during a WOD. If you finish early, hang out and cheer on everyone else finishing! We will clean up the equipment as a group after the workout!
Tuesday January 3rd 2017
Focus: 20 min
CLEAN FROM MID THIGH5-5-5-5-3-340%-50%-60%-70%-80%-80%.
Workout Of the Day: 20 min
8 min AMRAP2-4-6-8-10….Hang Power Cleans 115/75Push UpsRest 5 Mins6 min AMRAP2-4-6-8-10….Push Press 115/75Lateral Plate Hops.Lvl 4 Comp8 min AMRAP2-4-6-8-10….Hang Power Cleans 135/95Handstand Push UpsRest 5 Mins6 min AMRAP2-4-6-8-10….Push Press 135/95Lateral Bar Hops.Lvl 2 Fitness8 min AMRAP2-4-6-8-10….Hang Power Cleans 95/65Push UpsRest 5 Mins6 min AMRAP2-4-6-8-10….Push Press 95/65Lateral Plate Hops.Lvl 1 Technique8 min AMRAP2-4-6-8-10….Hang Power Cleans 75/55Box Push UpsRest 5 Mins6 min AMRAP2-4-6-8-10….Push Press 75/55Lateral Plate/Line Hops.
Cash Out:
Group MobilityLvl 4 Extra:5 rds10 Glute Ham Raises1 min Plank Hold (Elbows).Check back each night at 8pm for the next days WOD
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