Call Us: (720) 335-5591

Thursday, January 8, 2015

7
Jan

Thursday, January 8, 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.

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:

 

4 Sets:

  • Bench Press x 5
  • Plate Pinch x 20yrds (AHAP)

Skill:

WOD:
AMRAP in 10 Minutes:

  • 10 Russian KB Swings
  • 1 20yrd Shuttle Run (10 out, 10 back)
  • 10 Russian KB Swings
  • 2 20yrd Shuttle Run
  • 10 Russian KB Swings
  • 3 20yrd Shuttle Run
  • and so on….
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:

4 Sets:

  • Bench Press x 5
  • Plate Pinch x 20yrds (AHAP)

Skill:

WOD:
AMRAP in 10 Minutes:

  • 10 Russian KB Swings
  • 1 20yrd Shuttle Run (10 out, 10 back)
  • 10 Russian KB Swings
  • 2 20yrd Shuttle Run
  • 10 Russian KB Swings
  • 3 20yrd Shuttle Run
  • and so on….
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

Strength:

Skill:

WOD
Recovery DayA) 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