Yesterday was the last day of recording for the Whole Life Challenge and today is the retesting to see your improvement!
Where: Esquimalt Gorge Park (if raining, please meet at the Zone)
What: Measurements and workout
When: Saturday, November 10th – 10:30am
Why: To see everyone’s awesome improvement over the 8 weeks!
If you are unable to make it out on Saturday, please organize a time out of class time hours during the day to test with Deanna. If you need to do it in the evening, you will need to find your own judge. Any questions…. email deanna@crossfitzone.ca
After the Finals, we will be meeting at Cafe Bliss (556 Pandora Avenue) for a treat on CrossFit Zone. Hope some of you can make it out. I am thinking it will be approximately 12pm. Later tonight, Lindsee and Loni are planning to head to Tapa bar (620 Trounce Alley) at 7:30pm to celebrate the completion of the WLC and possible a bevy? Feel free to come and join us!
Today’s Workout:
Buy In – Med ball warmup
WOD – “Partner Fun”
This is a three part workout for time:
1. Partner widow makers!
That is right you are going to do a 20 rep back squat with your partner on your shoulders!
Zone 2 – scale to a challenging barbell weight
Zone 1 – scale as needed
2. 50 Wall balls
While one partner is doing wall balls, the other partner is doing a hold on the pullup bar with the chin over the bar. You are only allowed to complete reps while the other partner’s chin is over the bar.
Zone 2 – scale to a ring row hold
Zone 1 – scale as needed
3. 50 Sledge hammer hits
While one partner is doing sledge hammer hits, the other partner is holding a support hold on the rings. You are only allowed to complete reps while the other partner is supported on the rings
Zone 2 – scale to support hold on parallel bars or parallettes
Zone 1 – scale as needed
Cash Out – full body foam roll
