Wednesday, 2/8/12

Congrats to Morgan Voz and Jordan Klein for getting your FIRST DEADHANG PULL-UPS!

Specialized Classes: CrossFit Endurance (Rowing) with Liz at 530pm, Mobility with Tim after the noon for a half hour, and at 730pm, Intro to Olympic Lifting with Erin from 6-730pm.

Sign up for the Games Team.  Do it.  Before I personally call you out.  Remember, I know where you live…

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Upper Back, 20 passes. Foam Roll the rest, 3 minutes.
DYNAMIC WARM-UP: 1 attempt at a max set of Kipping Pull-ups or, if you do not kip or would like to use strict pull-ups instead, max a set of strict pull-ups. Use any grip you wish. 3 sets of 10 Bulgarian Goat Bag Swings.
SKILL WORK: The Push Press
STRENGTH: Front Squat, Peak of 2.
METABOLIC CONDITIONING: A variation on a CrossFit Football workout:

Complete as many rounds as possible in 10 minutes:

3 Any Way Overhead – 75% of body weight
6 Push Ups
9 Russian KB Swings (2/1.5)

*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack, rx’d will be from the floor.
*If you haven’t learned to Russian KB Swing yet, complete 9 Bulgarian Goat Bag Swings instead.

In this workout, done for 12 minutes, Tim did 10 Rounds + 6 Push-ups.  Arrus did 8 rounds + 6 Pushups.  Both used 190lbs.

CROSSFIT ENDURANCE (ROWING) with Liz at 530pm:

9 rounds: 1 min on, 1 min off @ 95% effort.

Comments
One Response to “Wednesday, 2/8/12”
  1. arrus says:

    9 rounds 6 pushups. sellin me short again.

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