If you ask me, Spanky from The Little Rascals has the right Saturday idea. You all should leap out of bed, sing a little diddy, and get your buns down to the Zone to start your Saturday off right!
We will be running the “Hope” workout today in the 9am and 10am classes. We are a little late on advertising the fundsraiser, but if you would like to donate, go to: http://hope.crossfit.com/ and select “CrossFit Zone”
Buy In – Review movements, followed by a coach led dynamic warmup (10 min max)
WOD – “Hope”
Three rounds of:
55/75 pound Power snatch
Box jump, 20/24? box
55/75 pound Thruster
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Zone 3 – scale to regular pullups
Zone 2 – scale barbell to 45/65lbs, scale to assisted pullups
Zone 1 – scale as needed
Cash Out – Hit up a foam roller! 5 way shoulder stretch and stretch out what ever else needs some love!