Beer Mile : August 11th

The title says it all. The 1st Annual CrossFit Lando Beer Mile will be August 11th. The rules, structure, event will be detailed more later, but for now just know you should be there, you will have a chance to do individual and team, and we will party like its 1999 Limp Bizkit style for the day and night after.

Woburn and Charlestown heads, friends, family, everyone is invited. I will announce the structure more later on and signups can be done then. For now just plan to participate, get fit, and party!

 

WEDNESDAY

CrossFit

Strength : Clean Complex
E90s perform 1 Power Clean + 1 Squat Clean, work extension through ankles, knees, hips, and torso. 8 Sets

 

WOD : 15m AMRAP, this is meant to be low rounds
30 Deadlift 225/155
40 Bar Facing Burpees
30 Handstand Push-ups
40 Box Jumps 24/20

S: 135/95, 20 reps each, scaled push-ups for HSPU
L1: 185/135, Step Ups, Scaled HSPU
Rx+: 275/205, 30/24

Sweat

Core : 100 Hollow Rocks
– E90S including start perform 5 Side Plank Hip Raises each side

Conditioning : 15 Minutes
30 KB Swing, eye level
30 Jumping Squats
30 Push-ups, hand release
30 Box jumps or step ups, 24/20

 

The Program

1. Strength and WOD

2. Box Squat, see video here
E90s for 12 sets : 3 reps
60-70%, work on speed throughout

3. Assault Bike
30s on 30s off, 15 sets