Please remember that there is NO GYMNASTICS today… and that SAMMY is at Olympic Weightlifting Nationals! GO SAMMY!
SESSIONS TODAY: at 9am with Liz, and 2pm with Erin
CF GAMES OPEN SESSIONS: 12-1pm competitive hour, Open Gym downstairs for Advanced Athletes and Games Athletes from 1-3pm. During the 2-3pm hour please do not expect barbells to be available!
SPECIALIZED SESSIONS: CF Endurance with Liz at 10am (see the programming below!), Yoga with Tim (downstairs) at 11am – BRING YOUR OWN MAT!
ELEMENTS SESSIONS: 10am with Tim, 11am with Liz
SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed until 10 past (the video starts playing on the hour – be there to be able to follow the directions below!)
MOBILITY and DYNAMIC WARM-UP: Band Overhead Stretch (hand turned up, try a more snatch-like position), Kettlebell Assisted Thoracic Extension (just like the barbell, but no partner), Band over the Shoulder – Hand behind the Back, LOTS of arm swings – throw the hands up and down and “kick the hand up the back” – 90/90 off the Box. Spend 10 minutes total in the warm-up and do all of these things – spend more time on the ones that work the best for you.
SKILL WORK: Review the Snatch.
METABOLIC CONDITIONING: “ISABEL” 30 Snatches For Time, at either 45, 65, 95, 115, or 135. Post your score and your load to the board.
EXTRA CREDIT: 50 Pull-ups for time. (Record your band, record your time.)
CROSSFIT ENDURANCE, with Liz, at 10am:
8x250m, 8 Russian KB swings )2/1.5), rest 3:00mins between efforts, each round for time