Beginning today, our programming at Hoosier CrossFit will begin strength bias training with a supplement of Endurance.
What does that mean?
Well to put it in simple terms, a minimum of 3 days a week we will be working with heavier loads, weather that be a specific strength segment such as 5×3 of Deadlift, followed by a short metcon, or a metcon loaded more heavily with a strength bias. 2-3 days a week we will also offer an Endurance cycle aside from the daily WOD to increase training for those wanting to be better Endurance athletes. These supplemental endurance WODs would be a time trial/tempo and interval work WOD.
Make EVERYONE better athletes. Move large loads, over long distances and do so quickly! Be ready to rock and roll Hoosier CrossFitters!
Mobility:PNF The Prime Movers of Your Hip
WOD: Part 1: Deadlift 5×3
Begin with 2-3 warmup sets at 50-60% of 1rm. Then increase load each round until you reach a 3rm load.
Part 2: AMRAP in 6 min:
6 Toes-Bar, 12 Burpees