Yes! I love these days because they come along every 8 weeks or so…
ONE MILE TIME TRIAL. It’s time to test your one mile time. Get ready to run and run fast!
A. Power snatch: Work up to a heavy single
B. “Abs with Coach Avery” For quality: 15 strict toes to bar (hanging leg raise), 1 min plank, 15 strict t2b, 90 sec plank, 15 strict t2b, 2 minute plank (No score, break up T2B as necessary.)
Sprint the Pyramid! Can you run the same times back down? 1X100m, 1X200m, 1X400m. Then repeat and race from 400m back down to 100m. Full recovery in between each sprint.
It’s on tomorrow in Central Park!
I am super pumped to have been chosen among a handful of the TOP CrossFit coaches in NYC to participate in the Self Magazine Workout in the Park.
We will be in our Reebok gear and putting your through your paces with some awesome WODs.
So, get your game face ready and meet us in Central Park at Rumsey Playfield!
I’ll be there, will YOU?
3X5minutes up tempo with one minute recovery run in between.
A. Pull-up EMOM: 1 pullup for minute 1, then 2 for minute 2, 3 pullups in minute 3, etc without coming off the bar until you have satisfied the number of pullups for each minute, then rest the remaining seconds until the next minute. When you come off the pullup bar before completing the pullups associated with that particular minute, you are done.
B. “Holy Balls!”
20min time cap
Start with 2 reps of each and increase by 2 reps each round until the 20min time cap.
-Sit-ups with the medicine ball
-Push-ups on the medicine ball
-Air squats with the medicine ball
-Burpees with the medicine ball