How Far We’ve Come

Saturday, December 27

Bring your friends and family day!  Be sure to have them fill out a waiver and reserve their spot in class in advance HERE!


Foam Roll T-spine
Wall Extensions x10
Wall squats x10

Warm up:

Row 250m

10 Air squats
9 Ring Rows
8 Goblet Squats
7 Burpees
6 Sumo Deadlift high Pulls
5 Jumping Air Squats

Fitness and Advanced


20 minutes or 4-5 rounds of:

Front Squat x 3 reps

Hold the top of the Pullup x 30-45 seconds

Notes:  Rest as needed between movements.  Work up to the heaviest set of 3 reps possible.  If you do not have a solid Front rack position, you may perform back squats.  Use a box or ball to ensure that you are getting proper depth on each rep.  Focus more on quality of movement than load.

 Scale the pullups down by performing this on rings or up by adding weight.

 Friends and Family can use this time to review movements for the workout.


Partner Conditioning

5 Rounds for time:

30 Calorie Row

30 Box Jump Overs

30 Wall Balls

300 meter Run (3x100m)

-25 min cap-

Notes:  Prescribed is 24”/20” and 20/14 med ball to 10’ target.  Only one person working at a time, partition the reps between partners anyhow, but both athletes must perform the run each round together.

Cool Down:

Couch Stretch x60″
Cobra Stretch x60″
Pigeon Stretch x60″

2009 Crossfit Games Archives

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