March 7

Saturday, March 7, 2015

Today’s programming may be altered depending on what the CrossFit Games Open workout was yesterday!

Prehab:

Monster walks, 10 each direction
10-15 Banded Squats
10-20 PVC Dislocates
10-20 PVC Good mornings
Downdog Calf stretch, 20x
10 Scapula Push ups

Warm-up:

Spend 2-3 minutes practicing Double unders
10 Inchworms
10 Calf raises
10 Good mornings
5 Back squats

Cool down:

Calf stretch, 1 minute each
Pigeon stretch, 2 minutes each
Samson stretch, 30 seconds each

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

200 Double Unders
10 Rounds of “Cindy”
150 Double Unders
8 Rounds of “Cindy”
100 Double Unders
6 Rounds of “Cindy”
-25 min cap-

Notes:  One partner working at a time, partition work as needed.  One round of Cindy is 5 pullups, 10 pushups, 15 squats.  If you cannot perform double unders, scale with parallette jump overs today.  

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