9am (Liz) and 2pm (Sammy) CrossFit Session:
SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past.
MOBILITY: Wall Quad Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side. Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: Practice the movements at each station.
FIGHT GONE BAD
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: Kettlebell – 2 pood/1.5 pood (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 75/53 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
CROSSFIT ENDURANCE with Liz at 10am:
WANT TO LEARN TO KIP LIKE MEL? Attend the Gymnastics Skills Session at 1pm with Sammy!
How to kip pulling skills (pull-ups, butterfly pull-ups, muscle-ups)
ADVANCED CLASS from 11-1230pm:
1115-1145am: Retest Minute Skill Tests. Pick as many as you like and try to complete as many as you can in 30 minutes. Obviously, if you can, pay attention to your weaknesses.
1145-12pm: Funky Skill Time: Burpee Pull-ups, how efficient can you make these? Test how many you can do before you need to rest within a 2 minute time frame (work no longer than 2 minutes).
12-1230pm: Pick one and complete for time. If you are feeling awesome, do both.
C&J – 205/115#