Sunday, 5/6/12

9am, Gymnastics
10am, Session
11am, CROGA
12pm, Session
1pm, Gymnastics
2pm, ADVANCED CLASS

Battle for the Top Spot at Mid-Atlantic Regionals.

Record goes on to Day 3. Thanks to CrossFit, Inc. for the picture (of course, Record is looking away).

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GYMNASTICS:

SELF-MYOFASCIAL RELEASE: foam roll upper back, 3 minutes; lax ball shoulders, 3 minutes
DYNAMIC WARM-UP: 3 rounds: 10 second inverted grip hang, 10 second handstand, 10 arm circles front and back), 10 arm swings
ACTIVATION/POSTURE: ring support with turn-out, 5×20 seconds (with 20 seconds rest in between sets)
SKILL/STRENGTH: 8 sets of 3 handstand pushups (banded, bodyweight x-rom, ring)
METABOLIC CONDITIONING:
5 Rounds for perfect form:
5 ring v-outs
5 toes-to-bar from L-hang
5 handstand walk-ups
5 v-ups

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We are participating, along with MANY area affiliates in a joint event for the cause below.  For more information go here.  To follow the event on Facebook, go here.

[youtube=http://www.youtube.com/watch?feature=player_embedded&v=ycmq5uxZQn4]

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SELF-MYOFASCIAL RELEASE: As needed until 5 past. Coaches Choice for Feet Release, 5 minutes.
MOBILITY: Band Around the Back Leg Partner Assisted Wall Quad Stretch, 1 minute each side. Band Around the Front Leg Partner Assisted Spiderman Step, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Review the movements of “Hope”
METABOLIC CONDITIONING:

“Hope”

Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24″/20″ box
75/55 pound Thruster
Chest to bar Pull-ups

*** if minimal experience with the snatch, an overhead squat may be used! ***

“Hope” has the same format as 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. 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.

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ADVANCED CLASS:

MOVEMENT PREP: Coach’s Choice, 15 minutes.
STRENGTH: from StrongmanWOD
“GORDO”
250 Pound Farmer’s Carry x 50′ (go for 25ft – our normal length is 30ft.)
2 minute AMRAP
At the 50′ mark drop the handles, turn around, and pick them back up. Carry them for as many lengths of 50′ as possible. Your aim is not to drop the handles for the length.
Rest 5 minutes and repeat x 3 rounds.
Scale as needed.
METABOLIC CONDITIONING:
From the mainpage.
“J.J.”
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Ladies scale to 115lb. Squat Clean – if no parallete handstand-pushup – use a strict hspu.
THERE IS A MANDATORY 20 minute CAP on this WOD. If your squat is terribly fatigued, use a power clean.

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