Thursday, 4/26/12

25 Apr

CROGA at 630-715am and CONDITIONING at 715-8am.
ELEMENTS with ERIN at 7a, 530pm, and 7pm.
GYMNASTICS at 730pm.
MEASUREMENTS for the BCCC.

Will sprints show up at this year’s CrossFit Games? They are at Regionals for Record!

CONDITIONING:

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball Glutes/TFL, 1 minute each side.
MOBILITY: Coach’s Choice, 5 minutes.
DYNAMIC WARM-UP: 3 attempts at a max set of kipping pull-ups.
METABOLIC CONDITIONING:

15, 12, 9, 6, 3 reps of:
Russian KB Swing – (pick your load)
Barbell Push Press – (pick your load)

——————————————

All KINDS of people prepared to kick up during Battle of the Bands - a beginner's level competition held at CFCC last year.

GYMNASTICS:

SELF-MYOFASCIAL RELEASE: lax ball shoulders, 5 minutes
MOBILITY: KB assisted thoracic extension on foam roller, 1 minute
SKILL #1: back extension roll to handstand
SKILL #2: bridge: kick-over, back limber
METABOLIC-CONDITIONING:
5 rounds of:
30 second bridge hold
30 second hollow hold
30 second handstand hold
30 second rest

CASH-OUT: 3 burpees per break
SCORE: time to complete burpees

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, til 5 past.
MOBILITY: Wall Quad Stretch, 1 minute each side. Barbell Assisted Thoracic Extension, 1 minute (with a partner).
DYNAMIC WARM-UP: Hip Swings, Leg Swings, Arm Swings, Duck Walking. About 30 seconds with each.
ACTIVATION: Kneeling Jumps, 3 minutes of practice. If you are feeling pretty proficient try Broad Jumping out of the Kneeling Position instead of simply landing in a squat. If Kneeling Jumps are tough, work with Jump Squats in sets of 3.
STRENGTH: Clean, up to a peak of 1. For those who have not been completing the clean throughout the cycle, a Hang Clean, or a Front Squat may be used.
METABOLIC CONDITIONING:
Complete 6 all out efforts:
Sprint 60 yards
*Rest 90 seconds between efforts

POST FASTEST TIME.

*This is 60ft. x 3 (30ft. is the same distance that we Farmer’s Walk and the same distance that we used on Monday).

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