CROSSFIT INDESTRI WORKOUTS FOR WEEK OF JAN 3-10 2016
2016 AT CROSSFIT INDESTRI
COMING UP AT INDESTRI
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Let's get a few Indestri Teams registered for UG Series Winterfest! Please note that you need to lock your teams in and register them this week, before registration closes!If you can't compete, please register as they could really use your help and this event takes place in our backyard!https://www.competitioncorner.net/events/143
GYMNASTICS WORKSHOP
BUY YOUR SPOT NOW! LIMITED SPOTS OPEN AND IT IS NOW OPEN TO THE OUTSIDE MEMBERS
COMING TO INDESTRI:
A 2-day workshop that covers a variety of gymnastics-based strength and movement focusing on position and technique through a series of progressions for each exercise listed below.This hands-on workshop is tailored for all level athletes and coaches to become more efficient and knowledgeable in their training, taking their workouts to the next level.1st day (Handstands):-shoulder mobility for proper alignment-core and shoulder strength progressions-handstand push-up (strict and kipping)-handstand walk (freestanding and supported)-the press to handstand2nd day (Ring Elements & Muscle-ups):-shoulder mobility for swinging mechanics-strict pull-up & dip mechanics-basic ring fundamentals-skin the cat and accessories-both strict & kipping muscle-upsSpaces are limitedWorkshop progressions and skills sheet will be provided ahead of time to save time on taking notes.*All skill level athletes and fitness enthusiasts welcome*For more information and event details and please contact:alex@alexkazamgymnastics.com
Coming to Indestri :Feb 6-7thTime:10:00 - 3:00 (each day )Early Bird Pricing: $160/personWeekend Event Price: $200/personSEE SIGN UP LINK ON INDESTRI FB PAGE.
OR HERE: GYMNASTIC WORKSHOP AT INDESTRI
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GOAL SETTING FOR 2016
AS PART OF OUR ONGOING SELF IMPROVEMENT AND QUEST TO GIVE YOU THE BEST EXPERIENCE FOR YOUR MEMBERSHIP, IN 2016 WE WILL BE OFFERING FREE OF CHARGE 4 QUARTERLY GOAL SETTING SESSIONS WITH A COACH THAT IS ASSIGNED TO YOU.
UPDATE:
COACH ASSIGNMENTS WILL BE COMING TO YOU BY EMAIL AT THE END OF THE WEEK. FROM THIS EMAIL YOU WILL CONTACT YOUR SPECIFIED COACH TO BOOK YOUR 1ST APPOINTMENT. YOU WILL HAVE 4 SESSIONS A YEAR EVERY QUARTER TO CONTINUE TO DEVELOP GOALS AND SET NEW ONES. THESE GOALS CAN BE ANYTHING YOU WANT TO ACHIEVE IN FITNESS AND HEALTH.
LOOKING FORWARD TO A GREAT NEW YEAR AND SEE SOME NEW GOALS SET AND CRUSHED!
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AND NOW FOR THE
1ST WEEK OF WODS
AT CROSSFIT INDESTRI 2016
!!NOTE FIRST ONE TO EMAIL ME THE ANSWER TO THE THEME OF THIS WEEKS WOD TITLES GETS A FREE BAG OF VANILLA 3FUEL!!
STOUTY@INDESTRI.COM
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MONDAY
STRENGTH:
BOX SQUATS7X2set box just below parallel
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WOD: "GHOST BUSTERS II"
FOR TIME:1000M ROW36 BOX JUMPS OVER 30/2426 1 ARM DB SNATCH 55/3516 MU (RING OR BAR)
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CASHOUT:
2 x ME L-SIT
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TUESDAY
STRENGTH:
15 MINUTES TO FIND 1RM THRUSTER
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WOD: "WHEN HARRY MET SALLY"
4 Rounds of:1 Minute Row for Max Calories1 Minute Rest1 Minute Max Reps Thrusters 95/651 Minute Rest
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CASHOUT:
3X15BARBELL AB WHEEL ROLL OUTS
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WEDNESDAY
STRENGTH:
EMOM 10 MIN:
FROM RACK:1 SNATCH BALANCE3 OH SQUAT
CLIMBING WEIGHT
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WOD: "POSEIDON"
3 Rds OF 1 MIN MAX REPS:
HSPU
AIR SQUATS
C2B
RING DIPS
REST 1 MINUTE BETWEEN ROUNDS
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CASHOUT:
3 X ME BW SLED PUSHEFFORT IS OVER WHEN SLED STOPS
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THURSDAY
WARM UP:
15 MINS (INCLUDES SET UP FOR WOD)
WOD: "MONEY TRAIN"
FOR TIME:CLOCK STARTS: 0:00
21-15-9 reps for time of:Wall Ball Shots 20/14Toes-to-bar
Rest 5 minutes, then3 Rounds for time of:15 Wall Ball Shots 20/1410 Calories BIKE OR SKIRest 5 minutes, then2 Rounds for time of:50 Double-unders25 Wall Ball Shots 20/14.
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FRIDAY
STRENGTH:
5X5
BENCH PRESS
increase weight each set
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WOD: OPEN WOD 12.3
18 MIN AMRAP15 BOX JUMPS 24/2012 PUSH PRESS 115/759 T2B
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CASHOUT:
AFSAP200 SIT UPS
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LET'S KICK 2016 IN THE JUNK!
