Sunday

December 14, 2014

Prehab:

Posterior Chain flossing
Gristle/Groiners
Lat activations

Warm-up:

Row or Run 400 meters
5 Strict Pull ups or 10 Ring Rows
10 Burpees
15 Sit ups
20 Mountain Climbers

Cool down:

Calf stretch
Couch stretch
10 Wall extensions
10 Jefferson curls

Fitness Conditioning

“12 Days of Dumbbells”
100 meter DB Farmer’s Carry
2 Strict Pullups
3 DB Thrusters
4 Burpee Box Jumps
5 DB Power Man Makers
6 Kipping Pull-Ups
7 DB Deadlifts
8 DB Snatches
9 DB V twists (l/r equals 1 rep)
10 Walking Lunges with DBs
11 Calories on the Rower
12 DB Front Squats
-40 min cap-

Notes: Get ready for a few variations of this workout over the Holidays! The workout is performed by following the movements to the tune of the song 12 days of Christmas. It’ll go like this:

100 meter run, then…
2 Strict Pullups, 100 meter run, then…
3 DB Thrusters, 2 Strict Pullups, 100 meter run, then…
4 Burpee Box Jumps, 3 DB Thrusters, 2 Strict Pullups, 100 meter run, then…
5 Power man makers, 4 Burpee Box Jumps, 3 DB Thrusters, 2 Strict Pullups, 100 meter run, and so on until you complete 12 front squats all the way back to 100 meter run!

Prescribed is 35/25 for all movements. You will have 20 minutes to warmup and establish what you are doing for each movement. This will be challenging to finish in the time cap, so be sure to scale to allow for continual movement. One way to save a bunch of time is to jog the 100 meters instead of a farmer’s carry. The man makers are a pushup, row with each arm, power clean and push press – no squat.
14-11-05-Crossfit__4182

Advanced – REST DAY!

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them

Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them

Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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