11/03/2014 (G,M)

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

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