THAT’S RIGHT, FRIENDS. 51 AMAZING PEOPLE on CFCC’s 2012 TEAM! You want in? Let’s make it 55! Join up! You will have until the 26th to do this – read more about registration, and what the CrossFit Games Open is HERE.
There’s still time!
SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Glutes and IT Bands, 2 minutes.
DYNAMIC WARM-UP: On the minute every minute for 10 minutes: One STRICT heavy pronated grip pull-up, if you know your max, use 85% of it.
To find 85% of your max, you need to use your bodyweight. So, if I’m 135lbs. and my best pronated grip pull-up is +30lbs, then my total weight lifted is 165lbs., 85% of that is 140lbs. Therefore, I need to be able to do +5lbs. every minute on the minute for 10 minutes.
MOBILITY: Samson Stretch off the box, 1 minute each side. German Hang with the Bar, 1 minute hold (remember to place the hands close, and set the shoulders back at the start, also, try to maintain this position as you lower slightly – watch the video for ALL THE INFO!)
***if necessary, this workout is to be done in heats (given that we only have five ergs). If there are more than 10 people in your session this mobility work should be saved for AFTER you’ve completed the workout. The first five people who know the movements well and are ready to go should be in the first heat. Expect this first heat to begin at 20 minutes after the start of class – this group should be done within 15 minutes. The second and third heats should be ready to go as soon as possible. If you are crunched for time, please let your Coach know you would like to begin in one of the first heats.***
“Task Priority” Fight Gone Bad.
For a total of 3 Rounds: 20 Wall Ball Shots (20/14), 20 Sumo Deadlift High Pulls (2/1.5 pood), 20 Box Jumps (20″), 20 Push Press (75/55lbs.), and a 20 Calorie Row. Rest 1 Min between Rounds. Your score is your total time.
CROSSFIT ENDURANCE at 530pm with Liz:
partner Tosh: 4x (250m+500m+700m) alternate rounds between partners. work:rest = 1:1