Call Us: (720) 335-5591

Thursday, February 12, 2015

11
Feb

Thursday, February 12, 2015

Schedule Reminder:  Yoga is back on the books!!! Therefore the 6:15 pm CrossFit Class is cancelled.  So come in and work on that resolution of improving your mobility.  Class is only $5.

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Perform 3 Sets With a Partner:

  • Medball Sit Up Tosses x 10 ea.
  • Seated Lateral Medball Tosses x 10 ea.
  • Overhead Medball Soccer Tosses x 10 ea.
  • 30 Seconds Double Unders/Jump Rope Practice

Skill:

WOD:
For Time:

  • 800m Run
  • 40 Push Up
  • 20 Hang Power Clean
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Perform 3 Sets With a Partner:

  • Medball Sit Up Tosses x 10 ea.
  • Seated Lateral Medball Tosses x 10 ea.
  • Overhead Medball Soccer Tosses x 10 ea.
  • 30 Seconds Double Unders/Jump Rope Practice

Skill:

WOD:
For Time:

  • 800m Run
  • 40 Push Up
  • 20 Hang Power Clean 185/125
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD
Recovery Day

A) Mobility and Maintenance

 

 

Yoga Class

 

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

Leave a Reply