Well on your way…Day 9!

Tuesday, March 5, 2013

EIE Challenge Tip of the Day 9:  Ensure you are at your optimal this Friday!  In addition to hydrating, mobilizing, and getting quality rest, this is a great time to get a massage or an adjustment!  


Internal rotation on bar
Ankle mobility w/band
Posterior chain flossing w/ band

Classic Strength:

High Bar Back Squat: 3 x 5 – heavy, rest 2 minutes.

Notes: Try to start with a weight that is challenging but you know you can make 5 good, deep reps.

From there add weight gradually but maintain form and depth.

Advanced Strength:

HBBS: 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.

Conditioning (Same for Classic and Advanced):

For time:
50 Burpees
20 Front Squats @ 70%
50 Burpees

Notes: These squats are taken from the ground. If 70% is too heavy or the athletes 1RM is not known, try to pick a weight where 5 reps will be possible each time the bar is cleaned.

Cool down:

3 rounds (not for time):
15 GHD Sit ups
15 Good mornings (bar)


“It is men of action who most commonly possess the discipline and character required for both genius and success.  At Crossfit, doing trumps thinking, and training teaches us more about performance than reading, and experimenting reveals more than comparing theories.

  That is why we find ourselves disproportionately graced by the company of intelligent and successful men and women” – Greg Glassman


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