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.


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.

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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