March 9

Monday, March 9, 2015

This is a transition week leading into the next 8 week cycle!  Be sure to get your CrossFit Games Open scores input by 5pm Monday!

Prehab:

Theraband routine
15-20 Scapula Push ups
Downdog ankle stretch, 20x
Reverse snow angels, 20x
Super rack stretch, 30 seconds each
Gristle/Groiners/Samson stretch

Warm-up:

2-3 minutes Double under practice
10 Burpees
10 10 Tuck ups
10 Goblet squats
10 Russian KB Swings
10 1-arm Push Press (5l/5r)

Cool down:

Calf stretch, 1 minute each
Pigeon, 2 minutes each
Active hang, 1 minute

Fitness Conditioning

12 minute Amrap:
30 Double Unders
15 Kettlebell Swings
10 Push Press

Notes:  Yup, conditioning before strength today!  Rest as needed between the two segments. Prescribed is 95/65 and 55/35.  Scale the Double Unders to :30 of practice or 90 singles.  New athletes or those with mobility issues should perform russian style swings.

Fitness Strength

Every minute for 8 minutes:
Odd: 10-15 Toes to Bar
Even: 10 Front Squats

Notes:  Scale the toes to bar to hanging knee raises if needed or 25 situps.  The front squats should be from the floor and as heavy as possible.  Feel free to add weight as you go.  New atheletes may perform goblet squats.

Advanced Conditioning

12 minute Amrap:
50 Double Unders
20 Kettlebell Swings (70/53)
7 Jerks (155/105)

Notes:  Yup, conditioning before strength today!  Split or Push Jerk is allowed for the Jerks.

Advanced Skill/Strength

Every minute for 8 minutes:
Odd: 7 Toes to Bar + 7 Hang Power Cleans, 135/95
Even: 7 Toes to Bar  + 7 Front Squats, 135/95

Notes:  Scale the number of reps as needed to stay on pace

PR’S for Week of 3/2-3/8

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