Monday, 3/5/12

4 Mar

Specialized Classes: Mobility with Tim, at 730pm – Olympic Lifting with Jim from 6-8pm.
Elements: 9am with Chris, 7pm with Liz

Death Squad. Kicking ass. Taking names. Possibly directing traffic. You know you want one.

SELF-MYOFASCIAL RELEASE: Foam Roll as needed til 5 past.
MOBILITY: Wall Quad Stretch, 1 minute on each side. Band Assisted Pec Stretch, 1 minute each side. Band Overhead, and into Snatch Width, 1 minute each side.
DYNAMIC WARM-UP: 25 steps of a Prisoner Lunge and one length of the gym of Toy Soldiers.
POSTURAL STABILIZATION: Handstand Hold, 1 minute. Followed by a Single Leg Squat Hold, 1 minute each side.
STRENGTH: Overhead Squat, up to a peak of 2 reps.
METABOLIC CONDITIONING: 21-15-9 reps of: Front Squat 95/65, alternated with a Push Press 95/65.

*This metcon should be light and should definitely be taken from the floor. There is a time cap of 7 minutes on the workout. If you finish the metcon in under 4 minutes, you will be asked to rest a full 2 minutes, and complete the same workout again. Post both times to the board. Ideally, pick a load that allows you to repeat.

You know what’s INSPIRING?  Your fellow CFCCers! Who do you just LOVE to watch train?  Post to comments!

 

Back Smoked?  You HAVE to know how to take care of this.  Check out the video below and JOT this down on your calendar.  This is definitely one of the best Mobility WODs out there!

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One Response to “Monday, 3/5/12”

  1. abs March 4, 2012 at 8:22 pm #

    thank you for posting the low back info. i’m def in need of adding a couple of these new mobility movements to my daily routine.

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