Workout of the Day, 4.17.13

INTRO to OLY, with Erin, at 6am, 7am, 430pm, 530pm, 630pm, and HYBRID OLY ONLY with Erin at 730-930pm.

Below, the very first CFCC CrossFit Total ever!  This picture is taken from the very back of the CFCC space.  What you’re looking at it is EXACTLY how long it was.  Pretty crazy, huh?

firsttotal

Workout of the Day:

MOVEMENT PREP: Lax Ball lower body (target QL and glutes), 6 minutes. Wall-Facing Quad Stretch + Active Glute, 1 minute per side. 30ft. of each: 90/90 Walk, Knee to Chest, Inchworm, Toy Soldier, Duck Walk. 60ft. of each: High Knees, Butt Kicks, Side Shuffle, Karaoke, Broad Jump.

STRENGTH: CONVENTIONAL DEADLIFT

Level 1: 5 x 5

Level 2: 5 x 5, Clusters.

Clusters: take 75-85% of your peak, and complete an EMOM of 7 minutes: a set of 1 rep in the first minute, then 2 reps in the second minute, 3 reps in the third minute, 4 reps in the fourth minute, 3 reps in the 5th minute, 2 reps in the 6th minute and 1 rep in the 7th minute.

Level 3: Power Clean, up to a light peak in 15 minutes. Followed by deadlift singles EMOM for 5 minutes at 80-85% of best deadlift for speed off the floor.

CONDITIONING:

Level 1:

For time:
Wallball (10/14), 45 reps
45 Pull-ups

Level 2:

Thruster (85/55), 45 reps
45 Pull-ups

Level 3:

Thruster (105/75), 45 reps
45 Chest-to-Bar Pull-ups

10-minute cap.

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