Saturday, 3/10/12

9 Mar

Specialty Classes: CROSSFIT ENDURANCE at 10am, YOGA at 11am, GYMNASTICS at 1pm.
Elements: With Liz, 11am. With Tim, 10am.
CrossFit Games Open: 12pm.

GYMNASTICS SKILLS DOMINANT SESSION: Kipping Toes to Bar, Knees to Elbows.
CROSSFIT ENDURANCE: With your partner, row 8k in 2k intervals. Every 400m, row 100m with high intensity

Rizzo judges Steph Berg's Toes to Bar in WOD 12.3 of the CrossFit Games Open. On Thursday night Berg put her max overhead more than 24 times. Only in the Open...

View the full workout description here.

SELF-MYOFASCIAL RELEASE and MOBILITY: Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Roll Lower Leg Horizontally across Barbell, 2 minutes each leg. Lax Ball Feet, 1 minute each side.
POSTURAL ACTIVATION: Handstand Hold, 1 minute.
DYNAMIC WARM-UP: 5 reps Spiderman to Stand, Hip Swings, Leg Swings, and Arm Swings as needed. Then, practice the movements.
METABOLIC CONDITIONING: 

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

*Pay special attention to your standards during this workout.  Pretend you are being judged!  Your box jumps should end in full hip extension ON THE BOX (you may not jump up and off).  Your Push Press is not over until you are standing completely tall (hips and knees and arms extended, head through your arms).  Your toes on the Toes to Bar may hit underneath or over the bar but both must hit the bar – on the way down, your feet must pass behind your hips for the next rep to count.

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