February 28

Saturday, February 28, 2015

Todays programming may be altered depending on what the CrossFit Games Open workout was yesterday!


Banded Hip Extension, 30 seconds each
Monster walks, 10 each direction
Reverse Snow angels, 20x
Gristle/Groiners, 2 minutes

Warm up:

Jog or Row 400 meters
10 Tuck ups
:30 second forearm plank hold
10 Good mornings
10 Back squats
5 Pause Shoulder press

Cool down:

10 Wall extensions
Couch stretch, 1 minute each
Plow stretch, 30 seconds

Fitness and Advanced Strength

Back Squat 5×3

Notes:  If you performed this last week, increase the load by 3-5% for all sets.  Rest no more than 2:30 between sets.  New athletes should focus on quality over load and use a box if needed to ensure quality depth and form.  Experienced athletes should attempt to perform around 85-90%.

Partner Conditioning

2 rounds each of:
Row 250/200 Meters
21 Kettlebell Swings

2 rounds each of:
Row 250/200 Meters
15 Toes to Bar

2 rounds each of:
Row 250/200 Meters
9 Handstand Push-Ups or DB Seated Press
-24 min cap-

Notes:  Prescribed is 70/55 kbs and kipping handstand pushups are allowed.  Partner rests while other is working.

 Each partner must perform 2 rounds of the couplet before moving onto the next couplet.  The time cap allows for a 2 minute pace per round, so be sure to scale the row distance to maintain a sprint!


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