Monday, 7/30/12

29 Jul

CROSSFIT ENDURANCE (Running) with Liz, 630-7am.

HYBRID OLYMPIC LIFTING with Jim, 7-9am, with Sammy, 530-730pm.

ADVANCED OLY with Jim 9-11am, 730-930pm.

CROGA with Tim, 1pm.

FOUNDATIONS with Erin, 630pm.

GYMNASTICS with Sammy, 730pm.

Earn Your Carbs. From the John Welbourn (the ginormous man below).

CrossFit Football certified! Also, Tim.

WORKOUT OF THE DAY:

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, til 5 past the hour.
MOBILITY: Partner Assisted Lat Stretch, 2 minutes to learn, complete, and switch.
DYNAMIC WARM-UP: 10 Lunge Steps with Arms Out (reach behind you towards the leg behind, reach behind you towards the leg in front – turn as much you can!), 10 CFFB Burpees with Count, 10 Spiderman Steps (5 each side), 10 Jumping Lunges.
STRENGTH: Back Squat, up to a peak of 3 – aim for SPEED and stability today.
METABOLIC CONDITIONING:

Set up 4 stations and complete AMRAP at each station:

1 – minute: Station 1: Back Squat (275/225/165/135/95/65 – PICK YOUR LOAD and partner up if necessary!)
1 – minute: Station 2: Supinated Strict Pull-up (+45/+25/+10/Bodyweight/Band)
30 Seconds: Station 3: Jumping Lunge
30 Seconds: Station 4: Rest

Complete 3 rounds. Your score is only how many back squats and pull-ups you do. During the 3rd station, focus on perfecting the movement.

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