How Far We’ve Come

Saturday, December 27

Bring your friends and family day!  Be sure to have them fill out a waiver and reserve their spot in class in advance HERE!

Prehab:

Foam Roll T-spine
Wall Extensions x10
Wall squats x10

Warm up:

Row 250m
-then-

10 Air squats
9 Ring Rows
8 Goblet Squats
7 Burpees
6 Sumo Deadlift high Pulls
5 Jumping Air Squats

Fitness and Advanced

Strength

20 minutes or 4-5 rounds of:

Front Squat x 3 reps

Hold the top of the Pullup x 30-45 seconds

Notes:  Rest as needed between movements.  Work up to the heaviest set of 3 reps possible.  If you do not have a solid Front rack position, you may perform back squats.  Use a box or ball to ensure that you are getting proper depth on each rep.  Focus more on quality of movement than load.

Partner Conditioning

5 Rounds for time:

30 Calorie Row

30 Box Jump Overs

30 Wall Balls

300 meter Run (3x100m)

-25 min cap-

Notes:  Prescribed is 24”/20” and 20/14 med ball to 10’ target.  Only one person working at a time, partition the reps between partners anyhow, but both athletes must perform the run each round together.

Cool Down:

Couch Stretch x60″
Cobra Stretch x60″
Pigeon Stretch x60″

2009 Crossfit Games Archives