Tue20160216

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

3min Run, Row, rope Jump

2 Rounds of:

10 wrists rotations

10 scapula pushups

10 Air squats

10 hollow rocks

Finish with wrist & shoulder stretches with bar behind neck 5 each side

and Spinal Rotation stretches

Weightlifting

Weightlifting Warm Up:

Start with using only a light empty bar or PVC pipe.

– Burgener Warm up

– 5 Tall Cleans

– 5 Hang Muscle Cleans

Clean (3 x 2-3)

Running Clock

0:00 – 2:00 5 Hang Power Clean

02:00 – 04:00 5 Power Clean

04:00 – 06:00 3 Hang Squat Clean

06:00 – 08:00 2-3 Clean @ 90%

08:00 – 10:00 2-3 clean @ 90%

10:00 – 12:00 2-3 clean @ 90%

*Progressive.

Conditioning

Choose either Row OR Run for Metcon.

Metcon (Time)

1000m Row

Metcon (Time)

800m Run (8 laps outside)

Fitness WoD

Metcon (No Measure)

5 Round (For Quality not speed)

15 Amat med ball sit-ups 20/14

15 Superman

Sport WoD

Metcon (No Measure)

5 Round (For Quality not speed)

12 Pike crunches

12 Reversed back extension (tempo:31X1)

Mobility

Yoga sequence (hold each pose for 60sec):

– Cobra with fingers facing inward.

– Low lunge with side bend

– Downward Dog

– Round spinal rotation

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