How to Read It…

I started posting accessory work last week, and I’m going to build on it this week. There is an overly complex way to write accessory work – it makes me feel smartypants, and you will feel smartypants too.

If you see A1 followed by A2 – these movements are meant to go directly into the next. So tomorrow, you do a set of 15 Arnold Press, then directly into the Dimmell Deadlift. When you complete the 3 sets, you move onto B. B is sit-ups, but it’s one big set.

By doing to super sets, you will not only build the intended movement, but develop grip, lactic acid threshold and other good stuff.

*** Zoom Class information can also now be found in the announcements section of the SugarWOD app, right above the workout.

***SugarWOD also has a Movements section that links you to workout movement videos!!Check it out! Free to get on the app

*** We need pictures for posts! Please share – we don’t care how sweaty you are!

Tomorrow’s Schedule

ROMWOD 8:30am Click Here to Join Password Oakdale

CrossFit 9am Click Here to Join Password Oakdale

Crossfit Oakdale Kids & Teens 3pm Click Here to Join Password Oakdale

Workout of the Day

“Fully Loaded”

Power Clean
5-5-5-5-5
Take 10-15 minuets to warm up. This should be 5 heavy sets across. 2-3 minutes rest between sets
Hang onto the bar for all 5 reps

“Half Cocked”

EMOM 15
5 DB/KB Cleans Left hand
5 DB/KB Cleans Right hand

“Empty Chamber”

EMOM 15
10 Broomstick Power Clean and Push Jerk
Focus on the following positions on EVERY Rep
Bottom position – butt down, chest up
Catch – chest up, belly tight
Jerk – pull your body down, focus on the catch, arms extended

Accessory Work

A1
Arnold Press
3 sets of 15
A2
Dimmell Deadlift
3 sets of 15
B
4 rounds
20 situps
Rest 20 seconds between sets