February 28

Saturday, February 28, 2015

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

Prehab:

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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