Thursday, May 28, 2015

Thursday, May 28th

Contact us to reserve your spot for the next PCFU semester of classes starting at the end of this week!

FightFit tonight at 7:30pm at MDR!

Prehab

PVC Dislocates x 20 reps
Scapula Pushups x 20 reps
Sampson Stretch x :30 each
Cat Stretch x :60

Warmup

Jog 200 meters
Bear Crawl 100′
10 Pushups
10 Tuckups
10 Ring Rows

Strength

4 Rounds not for time:
10 GHD Sit Ups
6-8 Strict Chest to bar Pull Ups
4-6 Handstand Push Ups

Notes: Weighted sit ups or V-ups are scalable options for GHD sit ups. Strict pull ups or Ring rows are scalable options for Chest to Bar.  Ideally the HSPU will be strict, but kipping is allowed if needed.  20 sec handstand hold or slow lowers to an abmat are scalable options . For the super RX athlete please perform STRICT handstand push ups to the new CrossFit requirement and add a deficit if needed.

Conditioning

EMOM 16 Minutes
Even: 8 Touch and Go Power Snatches
Odd: 16 Box Jumps

Notes: The RX weight is 115/75 lbs and the scaled weight is 75/55 lbs. Feel free to go from the hang position for scaled and beginners. The RX box height is 24/20 inches.

Cool Down

Calf Stretch x :60 each
Theraband routine
Sampson Stretch x :60 each
Wall Extensions x 15 reps

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