Friday, 10/19/12

HYBRID/ADVANCED OLY with Jim, 530-730pm.

Remember: this Saturday we’ll have a very limited schedule as the Coaches will be either competing or coaching at the East Coast Gold Olympic Lifting Meet in Moorestown, NJ – we’d love to have you come and watch!  All the info you need is here!

Also remember that SUNDAY is CROSSFIT TOTAL DAY (hooooow could you forget?) – get lots of rest and eat lots of good food today so that you can be more than prepared to show up 15 minutes PRIOR to your Total Time on Sunday.

Jay in the slapping push-up from Tuesday. Try to be THIS fast today with everything you do!

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 3 minutes. Lax Ball Hip Flexors and Quads, 2 minutes each side.

MOVEMENT PREP: THE BIG HIP WARM-UP: Take 30ft. and complete as pass of the following: 2 High Knee Passes, 2 Butt Kick Passes, 1 90/90 to Chest Pulls, 1 Toy Soldier, 1 Over the Fence/Under the Fence, 1 Duck Walk Pass, 1 Inchworm Pass, 2 High Skip Passes, add 1 Broad Jump pass.

ACTIVATION: Box Jump, up to a peak set of 3.

EMOM for 10 minutes:

Box Jump at the same height completed during the Activation portion, 3 reps.

In the remainder of the minute, complete Wallball Slams (pick your load).  Try to stay as explosive as possible on EACH throw.

YOU MUST STEP DOWN FROM THE BOX JUMP.