Monday, 10/10/11

9 Oct

SELF MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.

MOBILITY: Wide Grip Supinated Hang, 10 second hold.  Spiderman Stretch, 1 minute each side.  Squat to Stand, 10 reps.

SKILL WORK: Snatch

METABOLIC CONDITIONING: “CrossFit Disco” 10, 9, 8…1 reps of: Box Jump (24/20), Pull-up

ON RAMP with Erin at 730pm:

MOBILITY: Wide Grip Supinated Hang, 10 second hold.  Spiderman Stretch, 1 minute each side.  Squat to Stand, 10 reps.

DYNAMIC WARM-UP: 3 rounds of: Bear Crawl 30ft., 3 Burpees for Max Height on the Jump

SKILL WORK: Back Squat

METABOLIC CONDITIONING: 10 rounds with a partner, partners must alternate rounds: Back Squat, 5 reps, 5 Burpees, Bear Crawl 60ft.

We are 10 days in (A THIRD OF THE WAY THROUGH!) the CFCC BCCC – check out Steph’s video about her first week…

And check out this post from NomNomPaleo about a concept many of you are probably now very well acquainted with – if you eat, you need protein!  I give you EMERGENCY PROTEIN.

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