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.

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


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.

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.


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
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.
Complete 6 all out efforts:
Sprint 60 yards
*Rest 90 seconds between efforts


*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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