Tuesday, July 28, 2015

The next EIE Challenge starts in 2 weeks!  Click HERE if you are interested in learning more about the challenge (no obligation at this point).

The next two weeks are a “fun” transition period before starting our next 8 week cycle!

20150725_102832
Saturday Beach Workout!

Prehab

Theraband Routine x 15 reps each
Lat Activations x 3 reps, various positions
Groiners x :30 each
Cat Stretch x :30

Warmup

Row 300 meters
5 inchworms
10 “Easy” Ring Rows
10 Goblet Squats
10 Light KB swings

Strength

Every Minute on the Minute for 10 minutes:
5 Strict Pull Ups
10 Heavy Russian KB Swings

Note: The Russian Swing is only to eye level. Focusing on hinging at the hips and not squatting on the swing. Drive the floor away with your heels. If strict pull ups are your nemsis then sub out for challenging ring rows.

Conditioning

1000m row
30 Front Squats
800m run
-15 min cap-

Notes: RX+ weight is 155/105lbs, RX is 115/75lbs. Please scale accordingly if you cannot handle the weight. You may also sub in dummbells if need be. If the class is too big people may start on the run and end on the row.

Cool Down

Couth Stretch x :60 each
Reverse Snow Angels x 20 reps
Straddle Stretch x 2 minutes

Try a Free Class!

Upcoming Events

CrossFit Journal

Marketing Articles