Tuesday, August 18, 2015

Nutrition Class starts tonight at 7:30pm at Venice!  If you have body composition goals, this is the class for you!

Remember to check out the Summer Shakedown CrossFit competition this Saturday at Valley CrossFit!

Prehab

Theraband Routine x 15 reps each
Inchworms x 5 reps
Groiners x :30 each

Warmup

30 Jumping Jacks
15 KB Swings
15 Goblet Squats
10 KB Press, each arm
10 KB Bent over Rows, each arm
10 “Easy” Ring Rows

Strength

Strict Pullups x 5-4-3-2-1, rest 60 seconds
Ring Rows – 3×15, rest 60 seconds

Notes:  Focus on keeping your midline nice and tight.  Squeezing your butt and activating your lats.  Advanced athletes will add weight.  If you do not have a strict pullup, perform negatives with each rep being 5 seconds.  If you cannot perform a negative on the  high bar, perform this in a challenging ring row position.  The ring rows should feel “easy” at the beginning but hard to maintain tight position on the last few reps and sets.

Conditioning

5 Rounds:
200 meter Run
10 Deadlifts
30 Abmat Situps

Notes:  RX+ is 225/155 and RX is 155/105.  Make sure you maintain proper form and posture on the deadlifts.  Do not allow your back to round.

Cool Down

Calf Raises x 15-20 each leg
Pigeon Stretch x :60 each
Wall Extensions, 2×10 reps