Workout of the Day: Friday, 4.18.14

Saturday’s Bring a Friend Session is being moved from 9am to – 11am – this week.

Only the best of friends CrossFit together.

Also tonight is Ave’s and Cassie’s going away party.  Festivities will begin following our night classes.  Stop by, and bid farewell to some stellar people.521494_391677004249644_201793409_n


SMR: Lax Ball Glutes, 10 passes/side – Lax Ball Hamstrings on Box, 1 min/side
Movement Prep: 2 rounds – 30ft SLDL w/ forward reach, 30ft Inchworm, 10 Glute Bridges, 10 Lat Pull downs
Accessory: Kneeling Jumps 5×3  Scale – Pause Jump Squats
Strength: Romanian Deadlift (RDL) 5×5 Start standing, perform the movement with soft knees. The bar descends just below the knees, then aggressively squeeze the glutes to come back to standing. Mobility and strength will dictate how far down the bar will travel.  Scale – Conventional Deadlift 5×5

Here is a very in-depth video about RDL’s. (Go to minute 9 to see the movement)

Conditioning: 5 rounds for time: – Four 30ft passes KB bent arm walk (bottoms up) – 10 KB presses – 6 box jumps (30/24)  Use the same Kettlebell for both movements.
Buy out: 3×10 supinated grip pull ups

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