Friday,10/5/12

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

 “Life is not only merriment,It is desire and determination.”
―Kahlil Gibran

Krista sets up for the deadlift. We’ll be doing a LOT of deadlifting at the CrossFit Total. Still don’t know what the Total is? Check out this free article and sign up on Mindbody under SEMINARS for the CrossFit Total on Sunday, October 21st!

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

STRENGTH: Back Squat, up to a peak of 3.

METABOLIC CONDITIONING:

For time:

Box Jumps (30/24), 15 reps.

Ring Push-ups, 15 reps.

Box Jumps, 12 reps.

Ring Push-ups, 12 reps.

Box Jumps, 9 reps.

Ring Push-ups, 9 reps.

Box Jumps, 6 reps.

Ring Push-ups, 6 reps.

*If you’re not feeling into doing ring dips and you’ve done them before, strict handstand push-ups instead of ring dips may be used.