Workout of the Day: Friday, 5.10.13

Please take note, friends: all classes are cancelled for the CrossFit Total this Saturday, and on Friday we’ll only be running the following programming at a 6am, 7am, 8am, and 9am session. If you’re not totalling, please come by and watch!  We’ll have spectator areas laid out!

TOTAL TIP OF THE DAY: Sleep.  It’s a HUGE part of your being able to hold on to the barbell during the deadlift, and drive PRs up from the bottom of the squat.

For more information on how sleep can influence your hormonal milieu (and thus your grip and strength) – check this post out.

heckmandeadlift

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam Roll as needed, 5 minutes. Spider-Man off the box (plus emphasis on hip hyper-extension), 1 minute per side. 90/90 off the box, 1 minute per side.
SKILL WORK: Review the Row for form – Row 15 strokes total three separate times to see how far you row in meters each time.
STRENGTH: Front Squat, complete 6 sets of 3 reps. If you are doing this as prep for the CrossFit Total, stay FAST.
CONDITIONING:
For time: Row 1000m.

Stimulus: If you’re not totalling, this is a time trial – make it an all-out effort. If you are totalling, use this as an opportunity to count the number of strokes you take to get to 1000m to work on your stroke efficiency.

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