MONDAY - FUNDRAISER - CROSSFIT GAMES SECTIONALS

jerrod OH Squats

 

OK, a lot of information to get out today. 

FIRST: On SATURDAY APRIL 2ND CrossFit Lynchburg is hosting a Fundraiser for St. Jude's Children Hospital. This is open to anyone and everyone. Please stop by the box at some point this week to pick up a donation packet or email or call to get more information on how you can participate and/or help out. We are doing a workout on April 2nd and are looking to raise a good amount of money for this great charity.  We appreciate all your support. Thanks.  

 

SECOND: The CrossFit Games Open Sectionals start in a week, March 15th. We are hosting an event each Saturday for all 6 weeks of the open sectionals. If you are interested in competing in the games contact CrossFit Lynchburg via email or phone and you will be able to participate. This is a great thing even if you don't do CrossFit regularly. Competition is a fun way to break up everyday training. If you are not a member of CrossFit Lynchburg and would like to participate there is a DROP-IN FEE of $20 per Sectional event.   

THE FIRST SECTIONAL WILL BE HELD SATURDAY MARCH 19TH AT CROSSFIT LYNCHBURG. UNLESS YOU PLAN ON VIDEOTAPING YOUR PERFORMANCE AND SENDING IT IN THIS IS THE ONLY PLACE IN THE AREA TO PARTICIPATE IN THE GAMES.  

 

THIRD: MONDAY'S WOD: 

 

WARM-UP: 

DYNAMIC RANGE OF MOTION DRILLS:

10 EACH: PASS THRU'S, TRUNK ROTATIONS, HIP CIRCLES, BOW AND BENDS, LUNGE WITH TWIST

10 PUSH-UPS, 10 SQUATS, 10 SIT-UPS

WARM-UP SETS FOR BACK SQUAT

WOD: STRENGTH: 
BACK SQUAT:
3x5 -- add 10# to last week

 

METCON:
4 rounds for time

8 KB Ground to Overhead (4/4)

16 KTE

32 Box Jumps @ 24"/20" 

 

**for the KB ground to overhead, you may do clean and press, clean and jerk, or snatch. just be sure the movement starts on the ground for each rep**