Friday, January 29, 2016

Starting this week we will be offering a 10:30am class at Venice on Saturdays and adding a back up coach to make sure that everybody can get more feedback. Please reserve your class ahead of time and check the schedule to make sure there is still space in class before showing up!

Prehab

1min Banded hip Stretch
1min ea. side Super Rack Stretch

Warmup

Complete 3 rounds:

Jump rope :45sec
8 air squats
6 pushups
3 wall walks

Strength

Spend 15 minutes building up to a heavy set of the complex:

3+3+3 Strict Press/Push Press/Push Jerk

Notes: Although you are limited by the weight of the strict press you should use this time to talk about and work on push press/push jerk form.

Conditioning

CrossFIt Open Workout 15.5

For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

Cool Down

Cat Stretch
Foam Roll Lats
Foam Roll Quads
10 Shoulder bridges