Across Lincoln Success!

Tuesday, September 2, 2014

Reminder to get your meat orders in by Friday!  Click HERE for how this works!

Prehab

Fire Hydrants
Lat Activations
Gristle Groiners

Warm Up

2 X 1 min of each:
Jumping Lunges
Sit Ups
Burpees
Push Ups or Pull Ups

Cool Down

Banded Tricep Stretch
Banded Lat Stretch
Pigeon Stretch

Fitness

Strength

Every other minute for 12 minutes, alternate movements for 3 sets each:
Front-Racked Alternating Lunges x 8-10 reps each leg
Turkish Get-Ups x 2-3 reps each arm

Notes:  This means the lunges are performed on minutes 0:00, 4:00, 8:00 and the TGU on 2:00, 6:00, 10:00.  Movements may be performed with db/kb/bb and should build up over the 3 sets to as heavy as possible.

Conditioning

Complete as many rounds and reps as possible in 4 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Front Squats x 10 reps
Rest two minutes and complete 3 sets for total rounds and reps

Notes:  Start each round where you left off from the previous round.  Recommended weight is 35/25.  

Advanced

Strength

Every other minute for 16 minutes, alternate movements for 4 sets each:
Narrow-Grip Overhead Squat x 3 reps
Weighted Chest-to-Bar Pull-Ups x 4-6 reps

Notes:  OHS will be performed at 0:00, 4:00, 8:00, 12:00 and C2B at 2:00, 6:00, 10:00, 14:00.  Pause in the bottom of each OHS for 3 seconds.  If you cannot perform the strict C2B, use a spotter and pull as high as you can.

Conditioning

Two sets for max reps of:
4 Minutes of Rowing (for calories)
3 Minutes of Ring Dips, with 1 second pause at the top
2 Minutes of Chest-to-Bar Pull-Ups
Rest 4 minutes

Notes:  Score will be total reps for each round.  Prioritize full range of motion on the dips and hold for a count of “one-one thousand” at the top with a turnout for every rep.  C2B is an essential skill for competitive CrossFit and the Open, so if these are hard for you, use a band instead of just performing regular pullups.