Tuesday, 9/6/11

5 Sep

Below is one of my FAVORITE photos that Ramsey took of the CrossFit Total this past Saturday. Did you miss it? You can now sign up for the alternate date on Sunday, September 18th.

SELF MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side.  Lax Ball to Upper Traps (while glute bridging to manage pressure), 1 minute each side.

MOBILITY: Band Overhead, 1 minute each side.  Band Pec Stretch, 1 minute each side.  Floor Pigeon Pose, 1 minute each side.

DYNAMIC WARM-UP: 3 rounds of: 10 Cat Camel, 5 Spiderman to Stand Steps (each side), 5 inchworms.

METABOLIC CONDITIONING: “CINDY” : as many rounds as possible in 20 minutes of: 5 pull-ups, 10 push-ups, 15 squats.

*** extra credit *** You may opt to do CHEST TO BAR “CINDY”. 

GYMNASTICS with Sammy at 730pm:

Skill Work: Rope Climb Technique +  Hand Balancing (you pick the skill: handstand pushups, single-arm handstand, free-standing handstand, handstand walking, etc.)

Met-Con: 3 rounds for time of
10 handstand thigh slaps
15 burpees
1 rope climb

ON RAMP with Erin at 6pm:

SELF MYOFASCIAL RELEASE: Foam Roll everythang, 10 minutes.

MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side.  Band Assisted Wall Quad Stretch, 1 minute each side.

DYNAMIC WARM-UP: 3 rounds of: 10 Cat Camel, 10 steps Prisoner Lunges, 10 Spiderman steps, 5 Squat to Stand.

POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.

STRENGTH: Back Squat, work the movement for 15 minutes.

METABOLIC CONDITIONING: Complete 5 rounds for time of: 5 Single Leg Squats each leg, 60ft. Bear Crawl.

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One Response to “Tuesday, 9/6/11”

  1. abbey September 6, 2011 at 12:59 pm #

    Sad I miss it again!! Running the half that day 😦

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