Wednesday, 3/14/12

From Adam Scheiner. Don’t take yourself too seriously ;)
[youtube=http://www.youtube.com/watch?v=6jKzr143K8U&feature=youtube_gdata_player]

For a better example of how to lift a barbell:
[youtube=http://www.youtube.com/watch?feature=player_embedded&v=VW6Yoe2j1T0]

Elements: None.
Games Athletes: if you’re doing the WOD on Thursday, I’d REST, tonight, we’ll meet at 815pm to warm up and do the workout as soon as it’s posted.
Specialized Sessions: 1pm and 730pm Mobility with Tim, 530pm Rowing with Liz.

SELF-MYOFASCIAL RELEASE and MOBILITY: Barbell to Lower Legs, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Foam Roll IT Bands, 1 minute each side. Kettlebell Assisted Thoracic Extension over the Foam Roller, 1 minute. Partner/Band Assisted Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: Run through the movements of “Fight Gone Bad”.
STRENGTH: Work up to a peak of 1 for the Pronated Grip Pull-up.
METABOLIC CONDITIONING: “FIGHT GONE BAD”

“Fight Gone Bad”

Wall-ball: 20 pound ball, 10 ft target. (Reps) – Women, 14 pound ball, 9 ft target (IN the yellow line)
Sumo deadlift high-pull: 75 pounds (Reps) – Men, use 2 pood kettlebell. Women, use 1.5 pood kettlebell.
Box Jump: 20″ box (Reps) – Women, 20″ box
Push-press: 75 pounds (Reps) – Women, 55lbs.
Row: calories (Calories)

CHECK THE LINK BELOW FOR YOUR PREVIOUS SCORE!

All the previous times we’ve done Fight Gone Bad.

Leave A Comment

Crossfit Journal Logo

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design