Athlete of the Week: Dave Bunce
Dave is a long time member of Blaze. He travels every week but still makes it to CrossFit whether he is in town or not.
“Dave”
5 rounds
500m Run
40 Push-Ups
30 Air Squats
20 Burpees
10 Pull-Ups
Today's WOD
Manic Monday
CrossFit Blaze – CrossFit
NO EQUIPTMENT- HOME WOD
Sweat Cindy (No Measure)
EMOM for 15 minutes
5 x 10m Sprints
10 Pushups
15 Air Squats
Warm-up
Warmup De Comp (No Measure)
:30 seconds each movement x 2 rounds
No rest between movements or rounds
Move at warmup pace
Single Unders
Inchworm to Push-up
Glute Bridges
Single Unders
Active Spidermans + Hamstring Stretch
(https://youtu.be/8veZcBi4ZMo)
Single Leg Glute Bridges (30 Each Side)
Single Unders
Air Squats
Glute Bridge Walkouts (https://youtu.be/gp4VBp8_WSY)
Strength
Goblet Squat GainZ (Weight)
Set 1: 15 Full Reps, Light
Set 2: 12 Full Reps with a 3 second negative (Down) and 3 second concentric (Up)
Set 3: 5 Half Reps from the bottom of the squat into 5 Full Reps, 3 times thru (30 total reps)
Set 4: 5 Half Reps from the bottom of the squat into 5 Full Reps, 3 times thru (30 total reps)
Set 5: 12 Full Reps Heavy, drop ~30% of the weight into 15 Half Reps, drop ~40% of the weight into 20 Half Reps.
**EXAMPLE: 100 into 70 into 50. Half Reps are from the bottom of the squat to half way up. Keep weight changes quick. Use a spotter if available. (47 total reps in this Double Drop Set)
Rest 2 Minutes between sets. Increase weight each set. Record best set of 12 Heavy from set 5.
RDL Everyway (Weight)
3 rounds
(can be done with DB or Barbell)
12 Stiff Leg RDLs (heels touching, toes out) into
12 Stiff Leg RDLs (hip width, toes forward) into
12 Stiff Leg RDLs (sumo stance, toes out)
Notes: Rest 2 Minutes between sets
WOD
Metcon (Time)
4 Rounds For Time:
400m Run
20 Alternating DB Snatches
Finisher
Tabata Plitt Abs Part 1 (AMRAP – Reps)
2 Rounds
1:00 – Anchored Sit-ups
1:00 – Russian Twist (body weight)
1:00 – Planks
1:00 – Bicycles
Rest 2min
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