10/23/14

THURSDAY

Warm-Up:

  • 10 Crossfit Jumping Jacks
  • 20 Jumping Jacks
  • 30 sec Samson Stretches (each side)
  • 10 Lateral Lunge Stretch (5 each side)
  • Arm circles (small to big/ forward to backward)
  • 5-4-3-2-1 inchworm Pushups
  • 15 jumping air squats

 

Skill:  Front Squats/ Thrusters

 

Strength:  Front Squat

(8 @ 65, 6 @ 75, 4 @ 85, 2 @ 90%)

Battle of the Clubs Taper: (NO STRENGTH…just mobilize)

 

WOD:  For Time:

  • 50 KB swings (53/35)
  • 8 Thrusters (75/55)
  • 40 KB swings
  • 8 Thrusters
  • 30 KB swings
  • 8 Thrusters
  • 20 KB swings
  • 8 Thrusters
  • 10 KB swings
  • 8 Thrusters

Level 1:  (35/26) KB, (65/45) Thrusters

Level 2: (35/26) KB, (55/35) Thrusters

Level 3: Scale as needed

Taper: Move Slowly for 30-45 minutes any combination of (walk, bike, row, hike, etc..)

Mobilize Mobilize Mobilize!!!!!

 

Cashout:  30 Hollow body rocks

 

***Challenge of the week!***

Fastest Shuttle Sprint!!

Perform on large BBall Court (half court/ full court sprint) for time!