Tuesday, 3 September 2013

*** This is an "until we meet again" WOD for Tia Ahlf, a very special member of our Samurai CrossFit community and family! ***

WARM UP (15 minutes or less; select movement appropriate to skill level)
• Shuttle Warm Up:
1) 15m High Knees x 2
2) 15m Butt Kickers (Fanny Whackers) x 2
3) 15m High Knee Skipping x 2
4) 15m Backward Skipping x 2
5) 15m Sideways Skipping x 2 (face the same direction both ways so you skip right & left)
• 3 sets:
1) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)
3) Butterfly Kip or Gymnastics Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)

CONDITIONING – Teams of 2
“12s for Tia” – Teams of two; 1 person does 6 reps while the other rests, then switch:
For time:
12 Burpees
12 Thruster, 115/75#
12 Burpees
12 Power Snatch, 115/75#
12 Burpees
12 Push Jerk, 115/75#
12 Burpees
12 Hang Squat Clean, 115/75#
12 Burpees
12 Overhead Squat, 115/75#
12 Burpees
12 Thruster, 115/75#
12 Burpees
12 Power Snatch, 115/75#
12 Burpees
12 Push Jerk, 115/75#
12 Burpees
12 Hang Squat Clean, 115/75#
12 Burpees
12 Overhead Squat, 115/75#

BEGINNER STRENGTH (alternating sets)
1a) Deadlift:  3 x 3
1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform more than 20 unbroken)
- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH (alternating sets)
1a) Deadlift - 3 seconds to knees then explode; 3 seconds to lower:  5 x 2 @ 80% DL 1RM
1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform more than 20 unbroken)
- Rest 1 minute between all sets.