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Thursday, March 12, 2015

11
Mar

Thursday, March 12, 2015

Schedule Reminder:  Do to the CrossFit Open Brit is going to be unavailable to teach the Yoga class at 6:15 pm for the next several Weeks.  However, we have great news!!!  Josh and Audrey; our mobility specialist are going to be holding a mobility class at 6:15 pm. If you’ve been battling through tightness and or have any other injuries this class will be geared towards getting you back into working order.

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:

  • Wt. Stationary Dip x 5
  • Partner Seated Medball Lateral Tosses x 10 ea.

Skill:

WOD:
AMRAP in 7 Minutes:

  • 7 Box Jump Overs (20″/16″)
  • 7 Burpee
  • 7 Russian KB Swing
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:

  • Wt. Stationary Dip x 5
  • Partner Seated Medball Lateral Tosses x 10 ea.

Skill:

WOD:
AMRAP in 7 Minutes:

  • 7 Box Jump Overs (20″/16″)
  • 7 Burpee
  • 7 Russian KB Swing
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

Strength:

Skill:

WOD
Recovery Day 

A) Mobility and Maintenance

 

 

Mobility 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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