Per Malika’s request… a video I think gets me psyched for life, and for CrossFit. What are your goals, CFCC? What one thing do you really want to achieve this year? Post to comments!
Self Myofascial Release: Lax Ball Glute Hamstring Tie-In, 2 minutes each side.
Mobility WOD: 90/90 off the box, 1 minute per side. Aim to open up the hip by leaning in different directions: straight ahead, towards your toe, and towards your knee.
Stability: Single Leg Squat Hold, 1 minute each leg.
Dynamic Warm-up: 3 Rounds of: 10 steps walking lunge with arms straight overhead, 50ft. one-armed waiter’s walk with kettlebell you will strict press overhead, 3 reps per arm kettlebell thruster with the same bell, and 3 strict knees-to-elbow variant.
Strength: In 10 minutes, work up to a peak set of 2 for the Thruster.
Metcon: 3 rounds for time of: Plate Loaded Walking Lunge (45/25), 50 steps., KB strict press, 5 reps each arm (2/1 pood), Single Leg Squats (to a box) 10 each leg, Knees to Elbows, 10 reps.
If you cannot press your kettlebell you are not doing this workout as prescribed (rx’d). That said, if you cannot press the 2 pood, but can push press it – you should do that. Likewise, if you cannot press the 1.5 pood, push press it instead.
Thruster Double scores to compare to:
Jim and Josh watch the first ON RAMP class do their first "Cindy".
ON RAMP is at 530pm tonight!
Self Myofascial Release: Lax Ball to Glutes, 1 minute per side.
Mobility: Pigeon Pose, kind of… 1 minute per side.
Dynamic Warm-up: Double Under Practice, alternated with calf-stretching.
Time trial: 500m Row (<—-the dude at the link is REAL fast)
Then, for time: 3 Rounds of: The Short Loop Run, 15 Double Unders or 30 Single Unders.
GYMNASTICS @ 730pm tonight with Sammy:
Kinesthetic Awareness: Free Standing Handstand
Strength: Ring support, Iron Cross
*Penalty of 5 rocking hollows for every break to be performed immediately following the metcon*