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Thursday, January 22, 2015

21
Jan

Thursday, January 22, 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:

 

3 Sets:

  • Single Arm Bent Over DB Row x 6-8 @3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Partner Toe Tosses x 10-12
  • YTW x 8 ea.

Skill:

WOD:
4 Sets Each For Time: (Every 3 Minutes)Burpee/60yrd Sled Shuttle Race

  • 2 Burpee
  • 10yrd Sled Push Shuttle (5 out/5 back)
  • 4 Burpee
  • 20yrd Sled Push Shuttle (10 out/10 back)
  • 6 Burpee
  • 30yrd Sled Push Shuttle (15 out/15 back)
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:

3 Sets:

  • Single Arm Bent Over DB Row x 6-8 @3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Partner Toe Tosses x 10-12
  • YTW x 8 ea.

Skill:

WOD:
4 Sets Each For Time: (Every 3 Minutes)Burpee/60yrd Sled Shuttle Race

  • 2 Burpee
  • 10yrd Sled Push Shuttle (5 out/5 back)
  • 4 Burpee
  • 20yrd Sled Push Shuttle (10 out/10 back)
  • 6 Burpee
  • 30yrd Sled Push Shuttle (15 out/15 back)

 

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

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