Monday, 6/11/12

10 Jun

HYBRID OLY with Jim from 7-9am and with Sammy from 530-730pm.
ADVANCED OLY with Jim from 9-11am and 730-930pm.
FOUNDATIONS with Tim at 630pm.
GYMNASTICS with Sammy at 730pm.

Our schedule is changing a bit for summer: we’ve added a few new Intro to Olys to the schedule – and we’ve also taken away the 330pm sessions (until our students return) except on Friday – where there will only be a 330, 430, and 530. Additionally, the regular classes  on Wednesday of this week at 530, 630, and 730pm are cancelled in favor of a GREAT photo opportunity meeting at LOVE park at 630pm.  The workout is a surprise!

Mike Thomas at the top of the Power Snatch at CrossFit for Hope.
Thanks to Chris Plentus for the picture!


MOBILITY FOR THE POSITION: Wall Quad Stretch, 1 minute each side. Box Assisted 90/90, 1 minute each side. Pull-up Bar Assisted Thoracic Extension (be gentle!) – pick partners and go!
DYNAMIC WARM-UP: Hollow Rock to Candlestick Roll to Rolling Pistol. 5 minutes.
STABILITY FOR THE POSITION: Rear Leg Elevated Split Squats, complete 3 sets of 8 with a partner, about 5 minutes.
STRENGTH: Front Squat, start with a set of 5 – work up to a peak of 1.
METABOLIC CONDITIONING: AMRAP in 3 minutes: Front Squat at 65% of peak of 1. For Max Reps.


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