Wednesday, June 17, 2015

Don’t forget to try one of our Thursday Specialty Classes tomorrow:  FightFit, Swim and Venice Barbell!

The one and only MDR!

Prehab

Side Plank leg raises x 10 reps each side
Inchworms x 5 reps
Sampson Stretch x :30 each

“Classic CrossFit Warmup”

2 Rounds of 10 reps each:
Overhead Squats (pvc or barbell)
Good Mornings (pvc or barbell)
Situps
Strict Pullups or ring rows
Pushups

Strength

Deadlift – take 15-20 minutes to warm up and complete the following sets: 10 reps @ 40%, 10 reps @ 50 % x 2 and 5 reps at 60% x 2.

Notes: Deload week, so no need to record your weight, but stick to the percentages and focus on control and perfect form!  You may also use Kettlebells or Dumbbells for those that need it scaled down.

Conditioning

10-1 Heavy Russian Swings
1-10 Box Jumps

Notes: This is a ladder/reverse ladder format. Round 1 you complete 10 Russian Swings and 1 Box Jump, Round 2 is 9 Swings and 2 Box jumps etc. The weight is as heavy as possible. The RX+ height is 28/24 inch on the box jumps. Rx is 24/20. Please step down on all box jumps. If both heights are too high please complete box step ups or scale accordingly.

Cool Down

Foam Roll back and calves x 5 minutes
Pike and straddle stretch x 5 minutes