Workout of the Day, 3.20.13

INTRO to OLY, with Erin, 430pm, 530pm, and 630pm.

FOUNDATIONS, with Greg, at 530pm.

ROWING, with Greg, at 630pm.

run
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!

 

WORKOUT OF THE DAY:

SELF-MYOFASCIAL RELEASE: Lax Ball your Shoulders, Hips, and Feet – 5 minutes.

MOVEMENT PREP: AMRAP 5 minutes of 30ft. of each: High Knees, Butt Kicks, Light Burpee Sprint (don’t make it an all out effort), Toy Soldiers, Duck Walks.

ACTIVATION: 3 rep Rebounding Broad Jump, see how far you can get after making 6 attempts.

CONDITIONING:

For time:

1 50ft. Tire Sled Drag (100#)*

*If the drag takes longer than 12 seconds, then this load can be diminished.

Complete, 5 Jump Squats then,

1 50ft. Burpee Sprint (you run to the 25ft. line and burpee over it – no clap is required – you run to the 25ft. line you started at, and burpee over it, no clap is required).

Complete this sprint between 5-7 times but no more than this.  Rest as needed between sprints.  Record your times for EACH round you or your team completes.  The coach will set an order for individual athletes to complete the sprint. In most classes, a team relay format will be used for incentive.  Be sure to stay out of the way of sprinters as they go through this… and have fun!

Like Tire Sled Drags? Come to Strongman Class on Sunday for more of the same – just like Jimmy below!

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