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Please Welcome, Andrea!

10 Jan Posted by in Graduates | Comments

Please welcome Andrea to classes! She moved to the island from Vancouver with her partner. She used to train at Sheep Dog CrossFit and has taken part in some competitions with them. We are so happy to have her a part of the Zone family and joining the morning/lunch crew.

Workout of the Day

Mobility: Shoulder

Skill Practice Warm Up: fun game

Strength: 6 x 2 Squat Clean – 11 of 14, same weight across, approximately 90-95% of max

Super Set: 6 x 4 Strict HSPU (or progressions), “across,” scale to the same challenge

Metabolic Conditioning: “Ataturk“

7 minute AMRAP

5 shoulder press
5 push press (same)
5 bumper plate burpee
10 toes-to-bar

Performance: 55/95lbs, 25/45lb plate
Athletic: 45/65lbs, 15/25lb plate
Health: 35/45lbs, 10/15lb plate

Scaling Guide: 3-6 rounds, about 1:45 per round.

Optional ‘Cash Out’: 12 suitcase lunge steps, 12 Russian Kb swings, for 4 min

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