Thursday, February 25, 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- Or do half of class today at a conversational pace.

We have special workouts for a local business today at 7:30am/7pm at Venice. If you can only make it to those classes, you may join but the WOD will be different! If you’d like to organize a group workout with your company LET US KNOW 🙂

The first Open workout will be released this evening at 5pm. Come on over to Venice to watch the live announcement (two elite CrossFitters will perform the workout on the live stream).

Dave Peet & Jeremy topper showing their supreme fitness and style on a glacier.

Prehab

Mash triceps with barbell
Hold plank 1min
Stretch Wrists on floor or wall see video

Warmup

Warm-Up:
Run, Row, Jump or Bike 2min
:30 straight leg wind mills
:30 Hold push-up plank
:30 Calf Stretch
:30 Tricep stretch each arm
:30 Burpees

Conditioning

Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
Run 800 Meters
15 Handstand Push-Ups
15 Push-Ups
15 Ring Dips

Notes: Record time for each set.
L1: 10 Push-ups,10 Ring Rows,10 Supported Box dips
L2: 12 Bench supported HSPU’s, 12 Push-Ups, 12 Box Dips
Rx: as written
Rx+: Strict HSPU, Strict PU, Strict Dips

Cool Down

Foam Roll Upper Back
Stretch Wrists
Foam Roll Calves