Saturday, 12/3/11

Coach Sammy competes at the American Open in Alabama!  Coach Jim will be lifting on Sunday at noon – don’t miss seeing it live!

[youtube=http://www.youtube.com/watch?v=5VzrNpZC2FU]
[youtube=http://www.youtube.com/watch?feature=player_embedded&v=STIG6N5e1HE]

SESSION, at 9am with Liz:

SELF-MYOFASCIAL RELEASE: As needed, til 10 past.
MOBILITY: Box Assisted Spiderman Stretch, 1 minute each side, 90/90 Stretch off the box, 1 minute each side. Ballerina Stretch, 1 minute each side.
DYNAMIC WARM-UP: POSE Skill Work.
METABOLIC CONDITIONING:
” Rockstar ” Teams of 2 AMRAP 12: 30 Burpees 75 Double Unders – one person working at a time, Each person adds to the cumulative total (meaning… if Liz and Erin are a team and Liz does 20 Burpees, Erin needs to do 10, if Erin does 20 Double Unders and Liz does 20 Double Unders, 35 can be split up between them.

CROSSFIT ENDURANCE with Liz at 10am:

row 1:00 min on, 1:00 off, 3:00 on, 2:00 off, 4:00 on, 3:00 off, 5:00 on. Each set at 90% effort. Goal: max distance

ON RAMP with Erin at 10am:

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.
DYNAMIC WARM-UP: Cat Camel, Wrist Stretches, Spiderman Steps, Adductor Mobs, Heel Pressdowns, Leg Swings, Hip Swings, Arm Swings.
SKILL WORK: Hang Power Clean (one of 2 Olympic Lifts and necessary for bringing a barbell from the ground to shoulder).
METABOLIC CONDITIONING: 5 rounds for time of: 5 Deadlifts, 5 Hang Power Cleans, 5 Burpees.

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