Monday, 8/13/12

12 Aug

HYBRID OLY with Jim, 7-9am and Sammy, 530-730pm.
ADVANCED OLY with Jim, 9-11am and 730-930pm.
CROSSFIT ENDURANCE (Running) with Liz, 630-7am.
CROGA at 1pm with Tim.
FOUNDATIONS with Erin at 630pm.
GYMNASTICS with Sammy at 730pm.

Thoughts on being better at Double Unders.

How badly do YOU want to be successful?

Ryan, in the split jerk position.

SELF-MYOFASCIAL RELEASE: Foam Roll or Lax Ball as needed, til 5 past the hour.

MOBILITY: Gastroc/Soleus Stretch, 1 minute per side.

DYNAMIC WARM-UP: For 2 minutes: Mobilize in a lunged position with arms straight out (“T”)– first, turn to face to behind you to the left, then right – second, tilt to touch one arm to the ground to the left and the ground to the right – third, aim to lift the chest to ceiling and get your same-side-hand to touch your back leg while raising your other arm to the ceiling.

STRENGTH: Back Squat, up to a peak of 3 – aim for SPEED and stability today.


Complete from the floor, AMRAP in 7 minutes:

Front Squat (60% of your Back Squat peak) – 7 reps

Double Unders – 20 reps

*If no double unders, complete 5 full double under attempts before completing 20 singles per round.

*If you can’t clean your Front Squat weight, remind yourself to go to Olympic Lifting ASAP 🙂 – and, use a weight that you are able to clean.


2 Responses to “Monday, 8/13/12”

  1. tp August 13, 2012 at 8:38 pm #

    thanks for including double under attempts in the metcon. great way to practice!

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