Workout of the Day: Sunday, 1.5.14

The Nutrition Seminar went over very well yesterday!  If you missed out feel free to start looking through here to see what CFCC is doing to get you to your healthiest in 2014!

Don’t forget to get your bearings on the new cycle for CFCC starting on this Monday.  Email erin@crossfitcc.com if you have any questions about getting this cycle to work for you!

Wrists bothering you?  Check out this piece on Wrist Mobility from CF Invictus!

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GYMNASTICS:

MOVEMENT PREP: Foam Roll and Lax Ball as needed, 5 minutes.

Then, FLEXIBILITY:
20 Side Leg Swings on each leg
Hold Pancake Split for 2 minutes
20 Front Leg Swings on each leg
Hold Pike Stretch for 2 minutes

SKILL #1: Strict Handstand Push-up – complete 8 sets of 3 strict HSPU with extra ROM and with bands where needed. If kicking up is still tough for you, complete push-ups in the same format and practice your kick-up!

SKILL #2: Strict Pull-up plus Abmat Hold – Pronated Grip only – with a partner, complete 4 total holds.

FOR QUALITY:

10-to-1:
V Up
Roll over
Superman Rock
Roll back over

Scale the V-up to a Hollow Rock if you must and if you have trouble getting moving in the rocks you may also complete simple 1-second holds in each position. 

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WORKOUT OF THE DAY:

MOVEMENT PREP:

Partner Assisted Wall Quad Stretch with Distraction, 2 minutes per side. Then: 3 rounds of: Spiderman Step plus Overhead Reach – 3 reps on each side, Glute Bridge plus Overhead Reach – 3 reps on each side, 3 Adductor Mobs per side.

CONDITIONING:

“Banzai”
AMRAP 10:
15 Wall Balls (20, 14#)
30 Double Unders

BUY OUT: Partner Assisted Quad Smash – 2 minutes per leg. Partner Assisted Pec Reset – 1 minute hold.

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