Jun 6, 2012 Comments Off
Thursday 6/7
Front Squattin'
Self Myofascial Release: 5 Minutes – Foam roll hamstrings, gluteus, IT bands and quads/2 minutes – lax ball pecs, shoulders and triceps.
Mobility: 1 minute per side – wall quad stretch plus overhead reach, 10 wall squats with monster band
Dynamic Warmup: Coach’s choice
Strength: Front Squat 5-5-5-5 (aim for 70/75/80 and 85% on sets)
Metcon - AMRAP 12 Minutes:
200m Run
15 SDHP (75/55)
10 Pushups (5w)
Buyout: Band hip flexor stretch(reverse lunge) and pigeon pose – 2 minutes per side
Friday 6/8 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, IT bands, T-Spine/2 mins – lax ball hips/2 mins – lax ball pecs, lats, shoulders
Mobility: 2 Rounds of: 15 PVC pass-thrus, 10 PVC overhead squats
Dynamic Warmup: Barbell Warmup/coach’s choice
Strength: EMOM for 6 minutes complete 3 Position Snatch (Hang/Mid-Hang/Floor) *choose load, work on technique
Metcon - For Time:
10-9-8-7-6-5-4-3-2-1
KB Swings (70/53)
100m Run (after each completed set of KB swings)
*stay light (53/35) on KB swings if participating in “Crossfit for Hope” Saturday morning
Buyout: Band shoulder extension stretch(overhead), band crossbody lat + tricep stretch, band pec stretch – 1 minute per stretch
