Monday, 3/12/12

IT’S PEAK WEEK! If you get a PR this week – LET YOUR COACH KNOW so we can mark it on the board!

ELEMENTS: None – we have the next few weeks off due to the move!
SPECIALIZED SESSIONS: Mobility with Tim at 730pm.
GAMES: None! Mobilize thyself so WHATEVER comes at us on Wednesday night will be doable!

Ian and Jens complete Toes to Bars in tandem with spectators and judges watching. There's a lot of heart going in to these Open Workouts... if you wanna know what they're all about - grab a cup of coffee and come to one of the sessions! They are a LOT of fun to watch and your TEAM needs your voice! Trust me... I don't have much of one left :)

SELF-MYOFASCIAL RELEASE AND MOBILITY: Foam Roll generally for 3 minutes.  IT Band/TFL flossing with the Lacrosse Ball, 1 minute each side.  Box Assisted 90/90, 1 minute each side.  Gastroc/Soleus Stretch, 1 minute each side.

DYNAMIC WARM-UP: 5 minutes of double under practice, every time you break, hang out in a Spiderman Stretch for a little bit.
SKILL WORK: Snatch Balance. You may practice landing in a full overhead squat, but for our purposes today, landing in a partial squat is optimal. Check out the video.
STRENGTH: Two Choices, you can complete a max set of 15 reps (with bodyweight x 15 as a goal) or you can complete an Overhead Squat for a Max of 1 rep.  You may not do both.
[youtube=http://www.youtube.com/watch?v=wjuULPqI-WY]
METABOLIC CONDITIONING: 

*To be done OUTSIDE*
“HUNTER’S REVENGE” 
Rotate through the following stations four times (for a total of 12 minutes of work):
1 minute of a Plank
1 minute of a Waiter’s Walk with a barbell overhead (135/95)
1 minute of a Farmer’s Walk – 1 kettlebell by your side in each hand (2/1.5)
Are the kettlebells too easy?  Find some plates to pinch grip! (see here)
Your score is the number of times you must rest.  
Example: Resting on the plank scores you a point. Resting on the Waiter’s Walk scores you a point.  Resting on the Farmer’s Walk scores you a point.  You get NO POINTS for moving any specific distance… but you should keep moving…if you haven’t picked up the barbell 15 seconds into a minute you get 10 points added to your score. Stay between Juniper and 13th Street in a safe radius (so that you can make sure you can rest on the sidewalk if any cars are coming).  
Why the Loaded Carry?  Read more from Dan John here.
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