It’s That Time Again…
CROSSFIT ZONE GAMES #7 TEAM ICE BREAKER
Sunday, Jan 27 9AM- 4PM
CrossFit Zone athletes are encouraged to challenge themselves at the Games, competing against other Zone athletes who want to push their mental and physical abilities to the limits.
Teams of 3 (minimum 1 female per team)
Categories:
RX- Must be able to do moderate RX weights and unassisted pushups and pullups
Scaled – Everyone else!
Workouts: 3 – 4 workouts in the day challenge all fitness domains
Cost: $30 + HST per individual
BBQ, Prizes & Fun!
SIGN UP AT THE FRONT DESK
We will also be looking for volunteers and judges to help out at the event. If you are interested in helping, please email deanna@crossfitzone.ca or put your name on the volunteer sign up sheet in the gym.
Today’s Workout:
Buy In – Mobility Warmup followed by working up to starting Deadlift weight
EMOTM for 5 minutes complete 3 Deadlifts at 85% of 1RM
* If you don’t know your 1RM ask your coach to prescribe a weight for you
WOD – “Ring in the New Year”
AMRAP 15 mins:
P1 – 15 Kettlebell Swings (35/55lbs)
P2 – Box Jump (20/24 In.) (score)
P3 – Ring Dips (score)
Partner 1- completes 15 while Partner 2 – completes max Box Jumps and Partner 3 – completes max Ring Dips. Your Score = total reps on whole team.
Zone 2 – scale KB weight to 20/35lbs, scale ring dips with a band
Zone 1 – add a rest station, scale as needed
Cash Out – Roll out your hips and hammies
