Tuesday, 11/11
November 10, 2014Thursday, 11/13
November 12, 2014Wade’s Day
Well gang, Wade’s Day is finally upon us once again. For the second year in a row, CrossFit DC has joined the ranks of Wade’s Army to fundraise for the fight again the pediatric cancer, Neuroblastoma. Although Wednesday, November 12th is Wade’s Day, CrossFit DC will continue our fundraising efforts through this coming weekend to see how close we can get to our goal of $2,500 (weren’t aware of our goal? well then jump over and check out the CrossFit DC fundraising page!)
Warm-Up
2 Rounds of
10 Spider Lunges
5 Hanging Scap Retraction
10 Supine Scorpion
5 Dolphin Push-ups
10 Dead Bugs (5 per side)
5 Band Pull Apart combo (1 OH+ 1 in front)
Workout = “Wade”
Complete 5 rounds for time of:
11 reps of One Arm DB Power Snatch (50#/30#)
12 reps of One Arm DB Thrusters (50#/30#)
11 reps of DB weighted Pull Ups (50#/30#)
– alternate hands as needed during the workout to complete total reps
– 25min timecap
Scaled – Option 1
Same rep scheme, but:
– men use 1/4 bodyweight DB for snatch & thruster and 1/6 bodyweight DB for pull-ups
– women use 1/6 bodyweight for snatch & thruster, and 1/8 bodyweight DB for pull-ups
Scaled – Option 2
Same rep scheme, but:
– men use 1/4 bodyweight DB for snatch & thruster and un-weighted strict pull-ups
– women use 1/6 bodyweight for snatch & thruster and un-weighted strict pull-ups
Scaled – Option 3
5 rounds of
11 reps of One Arm DB Power Snatch (no specified weight)
12 reps of One Arm DB Thrusters (no specified weight)
20 Band Pull-Aparts
11 Band Assisted Pull-Ups /OR/ challenging Ring Rows
0 Comments
Did this workout in my first couple weeks of Crossfit then missed last year – felt good this time to do about double the weight and significantly better pull-ups but my target for next year has to be hitting weighted pull-ups on this workout. That means back to actually doing some strict pull-ups regularly (maybe getting a bar set up at home again even if it leaves marks on the walls)… Wade definitely kicked my ass, though, which was the goal.
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Side note: I have taken over all 5 of the most recent comments!