Wednesday, August 19, 2015

• Mobility/Prehab 2 Perform Class starts tonight at 8pm!  Quality mechanics is the first step towards long term success and reducing injury.  Come in and learn about your amazing body!
  
• Gymnastics class tonight with Chelsea at 8:30pm at MDR.
  
• Summer Shakedown this Saturday at Valley CrossFit.  Watch coaches LG, Suver, Chelsea, Jeff, Bonnie, Causey and Katie compete while Joshy G announces!

Prehab

Reverse Snow Angels, 2×20
Foam roll triceps and lats, 3 minutes
Posterior Chain Flossing x 20 reps

Warmup

Jog 400 meters
Groiners x :30 each
15 Wall Squats
10 Press
10 Front Squats
10 Push Press
10 Hang Power Cleans
10 Jerks

Strength

Take 20 minutes to build up to a heavy set of 3 Power Cleans plus 1 Jerk

Notes:  New athletes may perform 3 hang power cleans plus a push press.

Conditioning

12 min AMRAP:
7 DB Hang Power Clean
7 Push Ups
7 Kettlebell Swings

Notes: The RX+ weight should be 50/35 each for the DB hang power cleans and 70/55 for the KB Swings. Rx is 35/20 for the hang power cleans and 55/35 for KB.

Cool Down

25 Hanging Knee Raises
25 Hollow Rocks
German Stretch
Sampson Stretch