Thursday, March 10, 2016

Programmer’s Notes: If you are participating in the CrossFit Games Open workout tomorrow I suggest resting today. Consider coming into the gym and rolling out and doing a steady state row, bike, or jog (or swim if you have that option). No more than 20 minutes, eg: a 3k row, or 2 mile jog. Get your heart rate up today, but keep the intensity low.

Venice 10am class will be canceled due to a special event for a local business. There is a 10am class at Marina if that is the only time that works for you. Email us if you’d like to set something up with your company!

Celebrate the end of the Open with us in VEGAS! This is a climbing trip at the world famous Red Rocks, but we will be enjoying all the city has to offer as well. CLICK HERE for details.

Screen Shot 2016-03-09 at 8.46.55 PM

Prehab

5 slow pushup negatives
10 scapular pushups
Stretch Calves :30 each
20 Calf Raises

Warmup

Warm Up:
Run 200m
20 Shoulder taps in pushup position
20 Situps
20 Boot Strappers (hold feet with hands, hip to shoulder distance, bend and straighten legs)
Run 200m

Strength

Every 3 minutes for 12 minutes (4 sets):
200 Meter Farmer’s Carry (as heavy as possible)

Conditioning

Four rounds for max reps of:
60 seconds of Kettlebell Swings
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs
Rest 60 seconds
60 seconds of Push Press
Rest 60 seconds

Notes: L1: 12/8kg, knee push-ups or band assisted push-ups, 16/12”, DB 20/15
L2: 24/16kg, 24/20”, 75/55
Rx: 32/24 kg, 24/20”, 115/75

Cool Down

Couch stretch
PVC pipe mobility
Foam Roll Upper Back

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