Workout of the Day, 3.13.13

FOUNDATIONS, with Greg, at 530pm.

NEURAL RECHARGE DAY!  Think fast all day today and you’ll do well on the first day of the CrossFit Open!  The WOD gets announced tonight at 8pm and it’ll be what we do tomorrow in our Workout of the Day sessions!

Also, please remember that the Oly classes are on a different schedule tonight for one more night due to the Broz seminars!  Tonight’s is the last one!

Thursday will bring more of the below :) Jeff judges Coach Chris during training for the Open.



SELF-MYOFASCIAL RELEASE: Spend some extra time here today.  Lax Ball your Shoulders, Hips, and Feet – 10 minutes.

MOVEMENT PREP: 3 Rounds of: Squat to Stand – 5 reps. Single Leg Glute Bridge – 5 reps per side. Yoga Push-up – 5 reps. Jump Squats – 5 reps.

ACTIVATION: Single Leg Box Jump (from standing next to the box not directly in front of it), 5 minutes to practice.


5-8 Rounds of 1 minute at each station:

Box Jump

Recoiled Rollover Stomps

Broad Jump


*Keep the box jump high enough to have to set up for carefully but not so high that there is a chance of missing if you’re tired.

Recoiled Rollover Stomps to Floor, see below.

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