Wednesday, 6/13/12

12 Jun

COME TO THE FLASH MOB at LOVE PARK at 630pm!  Rain or Shine we’ll be there WOD-ing!  For more information, go here!  The workout will change pending the weather – but all the equipment you need (besides things like SHOES and water?) will be there!

HYBRID OLYMPIC LIFTING with Erin from 9-11am
INTRO to OLYMPIC LIFTING with Sammy from 530-7pm
CROSSFIT ENDURANCE (rowing) with Liz, 530-630pm
10×30 secs all out sprints. Rest  2 mins between each set.  Damper setting is your choice!
FOUNDATIONS with Liz at 630-730pm
GYMNASTICS with Sammy at 730pm (not yet posted)


SELF MYOFASCIAL RELEASE: Lax Ball Glutes, High Hamstring, and Pecs, 8 minutes.

MOBILITY: 50 Leg Swings (front to back on each leg), 50 Hip Swings (side to side on each leg).

DYNAMIC WARM-UP: Work the Single Leg Deadlift for 5 minutes.  Work up to a solid set of 5 on each leg.

STRENGTH: Halted Conventional Deadlifts – 5 x 3.  Once you’ve got the hang of this you’ll work with a load that the Coach deems completely doable for 5 sets of 3. If this number needs to change because form becomes sloppy – that’s fine! Once you’ve started your 5 x 3.  Work in small groups to complete the rest of your work sets. Partners should watch you to make sure you are keeping your back tight.  Any deviation from this will be reported to the Coach and the load will be dropped! The goal is to sustain PERFECT form throughout these sets!

Watch this video for more about the lift:

METABOLIC CONDITIONING: AMRAP in 10 minutes: 3 Single Leg Deadlifts (1.5/1 in non-working leg side – only 1 KB!) on each leg, 3 Burpees, 6 SLDL, 6 Burpees, 9 SLDL, 9 Burpees, 12 SLDL, 15 SLDL, 15 Burpees, and so on and so forth.  Your score is how far you get!


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