Workout of the Day: Saturday, 4.12.14

“BRING-A-FRIEND” WORKOUT OF THE DAY:

Many of you have been asking about the structure of “Bring a Friend” workouts. The deal is that ANY member can join but the workout stimulus will be geared toward athletes new to CrossFit. That doesn’t mean the work won’t be challenging!  Additionally, you can “Bring a Friend” that’s interested in CF OR that’s simply interested in YOU to workout for a day – and then of course #brunchafter – though, it’s worth noting CFCC is not covering #brunchafter ;) We hope you’ll enjoy these FUN Saturday AM sessions!

MOVEMENT PREP: Foam Roll upper back, quads, IT bands – 5 minutes. Complete about a minute with each: Half-Kneeling Hip Flexor Stretch, Quadruped T-Spine Extensions, Single Leg Hip Bridge (with Foam Roller), Oblique Mobs with Foam Roller, Bird-dogs, Hard Roll.

ACTIVATION: CrossFit Red Light, Green Light: movements taught… the spiderman walk, the lunge, the inchworm, the broad jump, the single leg hop (per leg).

SKILL WORK: The Row

CONDITIONING:

AMRAP in 12 minutes and complete in teams of 3:

Row, Rest, Box Jump

Where the row is for total calories, and the box jump is 20″, for 10 reps, and can be scaled to any level of ability, including higher heights for more experienced athletes.

POSTURAL RESTORATION:

Wall Assisted 90/90 and Straddle, 1 minute in each per side.

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STRONGMAN WORKOUT OF THE DAY:

Track Warm-up

A. Stone to shoulder skill work, then 3X5 stone squats/side

B. Farmers carry relay, 90sec AMRAP 60’ X2 rounds. rest as needed

Women – 105/135 Men – 165/225 (or 205)

Buyout: Single arm hold on pullup bar

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