Workout of the Day: Monday, 3.24.14

“All things are ready, if our mind be so.”

– Shakespeare, Henry V


Above, did you know that our next cycle of training includes BENCHING? Check out The “Other” CrossFit Total which we are officially dubbing, “The CrossFit BROdal” or, “The Spring Total” – all the info is here.  The Spring Total will be on Friday, May 9th, and Sunday, May 11th.  Look for a post detailing on how we will preparing for this in-house event appropriate to ALL levels soon!


MOVEMENT PREP: KB + Lacrosse Ball to Psoas, 1 minute per side. 30 second RKC Plank. Then, complete 3 rounds: 10 Wall Facing Air Squats, 10 Glute Bridges plus Overhead Reach, 10 Spiderman + T-Spine Rotations (point behind you moving towards the front knee).
STRENGTH: Back Squat – Complete 6 sets of 5 reps – aim to work up in sets as you go along at a Coach’s discretion. This is just a little bit of maintenance work – don’t push the load too much.
CONDITIONING: Complete for time:
15-12-9 reps of: Deadlift @ 225/165 (ideally, UNBROKEN, but not necessarily if you are still getting comfortable with repping deads), after each set, 30 Air Squats
*If the Deadlift loads are heavy for you, take 65% of max as a guideline for how heavy to go for this today.

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