Wednesday, September 19, 2012

2012-09-177680

Closed this weekend for CrossFit Level 1 Trainer Course

Workout of the Day

Before Class or In Warm up:
5 forward rolls
5 handstand attempts with a buddy spotting at the hips and knees (learn to kick up just enough-don't over do the kick up)
5 handstands (kick up) against wall. Aim to not crash your weight into the wall, but instead lightly touch it.

Strength:
In 5 minutes work up to a front squat that is exactly 75% you one rep max.  Then perform 3 reps at that weight, every minute on the minute for 8 minutes. 

Conditioning:
From Outlaw Crossfit
5 rounds for total reps:
AMRAP in 1:30 minutes:
5 over the box jumps (30”/24”)
10 Kettle Bell Swings (32/24 kg)
5 over box jumps (30”/24”)
5 135#/95# thrusters

1 minute rest between rounds

A Short Pose Method Running Lesson

The CrossFit Whiteboard:
Constantly Varied – video [wmv] [mov] [HD mov]Functional Movements – video [wmv] [mov] [HD mov]High Intensity – video [wmv] [mov] [HD mov]

 

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