Put It Up CrossFit WODs for Jan 22,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180122 Daily Workouts for Jan 22,2018 en-us Mon, 22 Jan 2018 00:00:00 MST Mon, 22 Jan 2018 14:47:28 MST Put It Up CrossFit WODs for Jan 22,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180122 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://putitupcrossfit.com/images/htg_logo_rss.gif 39 31 WEIGHTLIFTING 1/22/18 Mon,Jan 22,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180122 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180122 Mon, 22 Jan 2018 00:00:00 MST Week 2<br /><br />Bench Press <br /><br />8-6-4-8-6-4-8-6-4 <br /><br />8's-60%-65%-70% <br />6's-75-77%-80% <br />4's-83%-85%-87% <br /><br />More advanced may also change hand placement on each rep scheme moving in each. METCON 1/22/18 Mon,Jan 22,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180122 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180122 Mon, 22 Jan 2018 00:00:00 MST 5 rds for time <br /><br />15-Wallball(20#/10'-14#/9')<br />12-HSPU<br />9-Deadlift (225#/155#)<br /><br />GOAL: Sub 14 CAP at 16 mins<br /><br />Rx+: 275#/185#, 30#/10'-20#/10'<br />Rx: As written<br />Rx2: 175#/115#, 14#/10'-10#/8' Sub HRPU<br />Rx3: 135#/95#, Sub pushball and Incline Push ups SHRED 1/22/18 Mon,Jan 22,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180122 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180122 Mon, 22 Jan 2018 00:00:00 MST WARM UP with TODD or SETH<br /><br />WORKOUT: 5 rds FT or 24 min AMRAP (class votes)<br /><br />Double Unders-50 reps<br />Sit Ups-40 <br />Walking Lunges-30<br />DB Single Legged Deadlift-20<br />D-Ball over shoulder-10 reps<br /><br /><br />ROMWOD<br /><br />Lower body with pigeon pose<br /><br />Lower body WARM UP 1/22/18 Mon,Jan 22,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180122 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20180122 Mon, 22 Jan 2018 00:00:00 MST FOAM ROLL-Chest,Delts,Arms, Calves use lacrosse ball on smaller muscle groups-1 min on each<br /><br />GROUP WARM UP<br />3 rds<br />Push Ups-5-7 reps<br />KB Swing or Band GM-10 reps<br />Wall Squats-5-7 reps<br />Thumbs Up or Breastrokes-30 secs<br />-----------------------<br />Handstand Hold-30 secs or Push up plank<br />Standing Forward Fold-30 secs<br />Stationary Inchworms-30 secs<br />Band Facepulls-15 reps<br />Band Pull Aparts-15 reps<br />Scap pulls-30 secs<br />Deadlift-10 reps<br />Wallballs-10 reps<br />Begin warm up sets on bench press<br /><br /><br />INDIVIDUAL COOLDOWN<br /><br />Lateral Opener-2 mins<br />Banded OH Stretch-2 mins