Workout of the Day: Sunday, 5.26.13
BENCHMARK, with Cassie and Record at 9am.
HYBRID/ADVANCED OLY, with Jim, 9-11am and 2-4pm.
CROGA, with Tim, at 10am.
SQUATTING ONLY, with Cassie and Record, at 11am.
STRONGMAN, with Tim, at 11am.
INTRO to OLY, with Jim, 12pm and 1pm.
Important things to remember:
1. The BCCC begins this week! Measurements happen through the beginning of the week at the following times:
Below, is Walter who started with us a few months ago and is now manifesting some serious prowess in the overhead squat. He gutted it out this time last week through “OHS-a-thon”… or, 100 Overhead Squats! With form like this (look at that overhead position!) he would make an AMAZING Olympic Lifter. I can’t wait to see where a full year of CrossFit gets him!
WORKOUT OF THE DAY:
MOVEMENT PREP: General Foam Roll – 5 minutes. German Hang, accumulate 1 minute in this position. Band Overhead Stretch, 1 minute per side. Complete 10 Inverted Hand Push-ups.
ACTIVATION: Ring Support plus Turnout and Bottom Position of the Ring Dip, accumulate a minute in EACH position (banded or otherwise).
SKILL WORK: The Power Clean
21-15-9 reps of:
Power Clean (135/95)
*15 minute cap*
*Stimulus: If you are SUPER new to the power clean and a little apprehensive about taking the weight from the floor, a box jump is recommended instead of the barbell lift for the metcon. Work with a bar during the skill work portion but feel free to opt for a box instead of a bar for the conditioning piece.