Thursday, 5/3/12

CROGA AND the 730pm class are cancelled for Thursday (today). GYMNASTICS with Sammy at 730pm is still on!

CONDITIONING at 715-8am.
ELEMENTS with ERIN at 7a, and with Tim at 530pm, and 7pm.
GYMNASTICS at 730pm.

CONDITIONING:

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball Glutes/TFL, 1 minute each side.
MOBILITY: Coach’s Choice, 5 minutes.
DYNAMIC WARM-UP: Row 500m.
METABOLIC CONDITIONING: 10, 9, 8, 7… 1 reps of: Goblet Squats (1.5/1), Alternated with Unbroken Double Unders OR, if you’re not there yet with your double unders, attempts.

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GYMNASTICS:

SELF-MYOFASCIAL RELEASE: lax ball shoulders and pecs, 5 minutes
DYNAMIC WARM-UP: 3 rounds of: 5 cat camels, 10 second german hang, 5 candle-stick-to-lever, 10 arm swings
SKILL #1: SKIN-THE-CAT
SKILL #2: IRON CROSS
METABOLIC CONDITIONING:
5 ROUNDS:
30 SECONDS  HOLLOW ROCKS
30 SECONDS SKIN-THE-CATS
30 SECONDS TUCK SIT ON PARALLETTES
30 SECONDS OF REST

SCORE: total reps = (skin-the-cats + hollow rocks) – breaks on tuck-sit

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Meghan deadlifts her 1/8 of a cow from the Philly Cow Share – an awesome resource for those of you looking to do sustainably raised, grass-fed, humanely slaughtered meat.

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, til 5 past.
MOBILITY: Wall Quad Stretch, 1 minute each side
DYNAMIC WARM-UP: 2 minutes of this complex: – take time to work yourself into a better position each time.

[youtube=http://www.youtube.com/watch?v=DykSyvPxmZA]
ACTIVATION: Kneeling Jumps, 3 minutes of practice. If you are feeling pretty proficient try Broad Jumping out of the Kneeling Position instead of simply landing in a squat. If Kneeling Jumps are tough, work with Jump Squats in sets of 3.
STRENGTH: Clean, up to a peak of 1. For those who have not been completing the clean throughout the cycle, a Hang Clean, or a Front Squat may be used.
METABOLIC CONDITIONING:
Complete 6 all out efforts:
Sprint 60 yards
*Rest 90 seconds between efforts

POST FASTEST TIME.

*This is 60ft. x 3 (30ft. is the same distance that we Farmer’s Walk and the same distance that we used for the sprints last week).

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