Monday, August 17, 2015

• The 2nd week of our new 8 Week Cycle and 7 weeks until the EIE Tests will be re-tested the week of the PCF World Championships!
• Summer Shake down is happening this SATURDAY at Valley CrossFit. Come down and cheer on our teams.
• Weekly Programming Links:  CrossFit, FastFit, Venice Barbell

LG and Kat place 1st place at Moxie Madness team competition in San Jose this weekend!

Prehab

Bottom of the Squat x 2 minutes
Monster Walks x 10 each
Theraband Routine x 10 each

Warmup

2 min Row
10 Side Plank w/Leg Raise, each side
15 Wall Squats
10 Pause Back Squats

Strength

5×5 Back Squats

Notes:  Warmup and perform 5 working sets, starting around 75% and building up to your max for the day.  Rest about 2 minutes between sets.  Maintain straight posture as you lower yourself down. Make sure the hip crease is below the knees before you stand up. Fight to keep your chest up when weight gets heavy. Please add a box if you struggle to get below parallel. If that is the case please keep the weight light until proper form and technique is achieved.  

Conditioning

7min AMRAP:
15 Cal Row
10 Thrusters

rest 3 min

7min AMRAP:
5 Front Squat
5 Box Jump Over

Notes: Thruster and Front Squat weight is RX+ 135/95lbs, and RX 95/65lbs. The Box Height should be 24/20 for both. If you have trouble with the front rack position please use Dumbbells. If the class is too big please start half of the class on the 2nd AMRAP and have them switch during the rest.

Cool Down

2 minute Row, easy
Couch Stretch x :60
Calf Stretch x :60
Weighted Pike Stretch x :60