Saturday, 3/24/12

23 Mar

GAMES: The LAST WOD, 10am.
SPECIALIZED CLASSES: 9am and 2pm regular session. 10am Endurance with Liz (Rowing). 11am Yoga with Tim. 1pm Gymnastics Skill Work with Sammy.

GYMNASTICS SKILL WORK: Kipping!
CROSSFIT ENDURANCE: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

The Workout of the Day on the Mainsite.

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball as needed, 5 minutes.
MOBILITY: Spiderman Stretch, 1 minute each side. Pigeon Pose, 1 minute each side. Kettlebell-Assisted Thoracic Extension, 1 minute.
DYNAMIC WARM-UP: Short Loop Run
STRENGTH: OVERHEAD SQUAT, perform 3 sets of 3 for max total load (you are allowed one set as a warm-up).  So, if your max overhead squat is 185lbs., you’re fine to begin with about half that as a warm-up.  Let’s say you take the following: (95lbs. x 3 – doesn’t count toward your total), 115 x 3, 135 x 3, 155 x 3, 165 x 3, 175 x 3 – your total is 115 + 135 + 155 + 165 + 175.
METABOLIC CONDITIONING: 3 Rounds for time of: Short Loop Run, 20 Burpees.

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