Look at all those Athletes!

Congrats and shout out to all the athletes that put their fitness to the test this past Saturday at Battle of the Boxes!  Check out all 7 teams and athletes below!

Monday, November 17, 2014

Weekly Programming Links:  Group Class, Venice Barbell

Gymnastics and VBC at 8pm at Venice

Prehab

PVC Dislocates, 2×10
Pec Stretch x 30 seconds each
Ankle and Wrist Mobility, 60 seconds each
Keg Drill x 2 minutes

Warmup

Jog 400 or Row 500 meters
15 Wall Squats
100′ Bear Crawl
100′ Ape Walk
Split up into Fitness and Advanced for further specific warmup

Cool Down

Pigeon Stretch x 60 seconds each
Couch Stretch x 60 seconds each
Cat Stretch x 60 seconds
Foam Roll Legs and Lats

Fitness Strength

20 minutes or 3-4 sets of:
Pistols x 6-8 reps each leg
Handstand Hold x 45-60 seconds
Double-Under Practice x 60 seconds

Notes: Perform all pistols on one leg before switching, scale or add weight as needed. The Handstands today are about building strength, not balance practice. Work to get your wrists as close to the wall as possible and try to extend your body as long as possible, with feet together, toes pointed and squeezing that butt! Check out the double under progression HERE.

Advanced Strength

Every minute, on the minute, for 12 minutes:  High Hang Snatch x 1 rep @ 70-75%

Notes: Pause in the receiving position for 2 full seconds before standing.

Fitness and Advanced Conditioning

“Fran”
21-15-9 reps for time of:
Thrusters (95/65)
Pullups
-15 min cap-

Notes: The most infamous CrossFit workout! Be sure to scale to allow for quality movement and high intensity! Newer athletes may scale this down to kipping ring rows and Dbs as needed. Be sure to write down any scaling notes in wodify.