11/03/2014 (G,M)

 In Workout of the Day


Main – CROSSFIT

We will be maxing out via CrossFit Total on Thursday and Friday. Keep coming in regularly but do not overload yourself with a lot of extra work outside of the box.

Dynamic Hips (No Measure)

Warmup

For 3:00: Row @ 2:00 – 2:20 split or Practice Jumprope

50′ of each:

1. Knee Pulls

2. Quad Pulls

3. Side Lunges

4. Glute-activation steps (both sides)

5. Glute-activation walk (both directions)

Movement Prep

10 OH Wall squats

10 scorpions

1:00 hip-flexor stretch (both sides)

10 air squats

Fitness & Performance

Metcon (Weight)

Front Squat- 4×3

*Work up to a moderate 3 and do that weigh across all sets

(G,M) -Medium “Quadaholic” (Time)

100 unbroken air squats and 400m sprint.

Complete this as fast as possible.

Cool Down

7 minutes of Static stretching

1:00 holds:

Hamstrings

Calves

Quads

Hip flexors

Piriformis

Chest

Triceps

Jeff
Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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