Tuesday, 9/25/12

ONE HOUR OLY, with Sammy, 12pm.

CROGA, with Tim, 530pm.

SQUATTING ONLY, with Sammy, 630pm.

HYBRID/ADVANCED OLY with Jim, 530-730pm.

GYMNASTICS with Sammy at 730pm.

ADVANCED OLY with Jim, 730-930pm.

Ryan Basa (pictured above) qualified for US Nationals with his lifts this Sunday. He is one of four athletes from CFCC who qualified over the weekend. Incredible stuff!

WORKOUT OF THE DAY:

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.

MOBILITY: Band Pec Stretch, 30 seconds each side.  Band Overhead and Externally Rotated Shoulder Stretch, 30 seconds each side.

DYNAMIC WARM-UP: Partner Assisted Elbow Positioning Push-up Plus Negatives, for about 2 minutes.  These are sets of 3 negatives where a partner specifically watches to make sure the index finger is set ahead and the elbows track at at least 45 degrees while the shoulder does not cave forward in the push-up – you can even go so far as holding the partner’s elbow in place to remind them of this position.  At the top of the push-up a push-up “PLUS” is done (shoulder protraction to retraction is the “PLUS”).

STRENGTH: Bench Press, For about 20 minutes, work up to a peak set of 5 in small groups.  In between sets complete 10 reps of a Ring Row – after 5 sets of ring rows complete no more.

METABOLIC CONDITIONING:

AMRAP in 10 minutes of:

Bear Crawl 60ft. alternated with 20 Double Unders

*If you do not have double unders, you will attempt 10 Double Unders instead of doing singles.  Any that you GET you should record – but don’t kill yourself over getting them – they are attempts!

*If you are right on the brink of having double unders consistently and only getting them occasionally.  You may complete 7 Double Unders per round.

Comments
2 Responses to “Tuesday, 9/25/12”
  1. Leila says:

    Who was the fourth that qualified for Nationals?

  2. crossfitcentercity says:

    Marcy qualified for Masters Nationals, Sayra and Ryan for the American Open.

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