Thursday, May 19, 2016

You can see pictures from Regionals weekend in the album online HERE.

Be sure to congratulate coach LG when you see her, she qualified for the CrossFit Games with her team.

Screen Shot 2016-05-18 at 9.35.54 PM

Join us for Acro Yoga at noon in Venice!

Prehab

PVC Mobility
Banded shoulder/Lat Stretches
Over Head Single arm KB walk 2×25′ each arm

Warmup

Run 400m
5-4-3-2-1
Deck Squats
Deadlifts with Barbell
V-Ups

Strength

Spend 12 Minutes to:
1. Work up to a 2RM Power Snatch

Then, Spend 12 minutes to:
2. Work up to a 2RM Power Clean

Notes: These do not have to be touch and go.

Conditioning

21-15-9, FAST and Unbroken
Wall-Balls
Deadlifts
Abmat Butterfly Sit-Ups

Notes: Scale to make this workout as fast as possible
L1: 12/8, 12/8kg Suitcase Deadlift
L2: 14/12, 95/65
Rx: 20/14, 135/95
Rx+: 30/20, 185/135

Cool Down
Foam Roll IT band
1min
3×10 Side Plank leg raises
Stretch Quads

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