Friday, 7/27/12

26 Jul

ADVANCED OLY with Jim at 530-730pm.

It’s the last day of peak week!  Aaaand since I know a lot of you are wondering anyway – here’s the basic template for the new 4-week cycle set to start next Monday!  If you have any questions about how best to use this cycle for your gains – please be in touch with us as soon as possible. The next CrossFit Total is 10/20/12 – don’t forget to put it on your calendars!

MONDAY – Back Squat – 3, 1, 3, 1

TUESDAY – Pronated Grip Weighted Pull-up – 5, 3, 2, 1

WEDNESDAY – Conventional Deadlift – 5, 3, 2, 1

THURSDAY – Barbell Press – 3, 1, 3, 1

FRIDAY – Front Squat – 3, 1, 3, 1

SATURDAY – Metcon Only, Running/Rowing Emphasis

SUNDAY – WILD CARD.

Full Range of Motion – wherever you can, as often as you can, it’ll make you stronger, keep you healthier, and certainly translate to making your better at the movements you are doing in the long run.

SELF-MYOFASCIAL RELEASE: As needed, 5 minutes.

MOBILITY: Wrist Stretches, 1 minute.  Cat Stretches, 1 minute. Pec Roll to Y and T, 30 seconds each side, each arm. Spiderman Stretch each side, 1 minute.

DYNAMIC WARM-UP: Run through the relevant drills for the Muscle-up.

SKILL WORK: Neutral Grip Kipping Muscle-up – try to get one, work on the drills to eventually get there, OR try to get as many reps as you can without coming off the rings.

METABOLIC CONDITIONING:

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

You may want to bring a pen and notebook to keep track of your scores here.

If you are doing this ENTIRE workout as rx’d already, you may explore the option of using GHD sit-ups instead of sit-ups.  Feel free to use a staggered start to make this possible.

Take a look at the workout demo which takes place in the first CrossFit gym EVER! 🙂

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