Wednesday, 4/25/12

CROGA at 12pm and 630pm.
CROSSFIT ENDURANCE (ROWING) with Liz at 530pm
FOUNDATIONS with Liz at 630pm (first ever!)

We all begin somewhere - here, Greengas squats WELL over what she could squat when she first started CrossFit, for reps.

FOUNDATIONS:

SELF-MYOFASCIAL RELEASE: Tell the Coach what’s sore and get some ideas on what implements might make sense for movement prep, 10 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Pigeon Pose, 1 minute each side.
DYNAMIC WARM-UP: 5 sets of 5 pull-ups (pick any band you like) alternated with 5 back squats (light) – take your time in this warm-up to perfect your form.
STRENGTH: Front Squat, complete five sets of 3.
METABOLIC CONDITIONING: 5 rounds for time of: 10 Ring Rows, 10 Air Squats

———————————————

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Hips, 3 minutes.
MOBILITY: Pigeon Pose, 1 minute each side. Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 round of: (Coach picks the distance) Knee Tucks, Toy Soldiers, Skipping for Height, High Knees, Butt Kicks.
STRENGTH: Deadlift, up to a peak of 2.
METABOLIC CONDITIONING:
Complete the following in the least amount of sets possible:
50 Handstand Push Ups
100 Pull ups

*Complete 50 HSPU by coming from lockout to top of your heading touching the ground. You may scale the HSPU today by performing partial ROM or push-ups.
*Complete 100 Pull Ups using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.
*Rest as needed to complete in the least amount of sets.
*Coming off the bar or out of the handstand constitutes the ending of a set.
Your score is your total number of sets.

ARE YOU GETTING YOUR TANK TOPS READY FOR FRIDAY?!?!?!

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