no 911

WOD: Monday, 4 April 2016

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

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FLEXIBILITY WARM-UP

10x Bent knee iron cross

10x Rollover into V-sits

10x Rocking frog stretch

5x each side Lunge flow

10x Squat + Thoracic rotation

10x Cossack Squat into Pigeon

THORACIC FLOW

5x Push ups – 10x Scapular Push ups – 5x Divebomber – 10x Lying S-waves –  10x Backburn

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WEEKLY SPECIAL:

New Warm-Up

https://youtu.be/fOLnq8EwOvE

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STRENGTH:

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Smolov Jr. Strength Cycle Week 1

Front Squat 6×6 @ 70% Of 5RM

With a beeping clock, every 90 seconds

If you don’t have a 5RM you can calculate it here:

http://www.crossfitlondon.ca/wp/1RM_Calc_3.html

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WOD:

For time:

20 Push Press,70/50 Kg

30 Box Jumps,30/24”

40 Kettlebell Swings, 24/16 Kg

50 Wall Balls, 20/14 lbs

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Scale 1:

20 Push Press, 80% of 1RM

30 Box Jumps, 24/20”

40 Kettlebell Swings, 16/12 Kg

50 Wall Balls, 14/10 lbs

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Scale 2:

20 Push Press,

30 Box Jumps, 20/18”

40 Kettlebell Russian Swings, AHAP

50 Wall Balls, 10/5 lbs

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Coaches Note:

Smolov Jr. is a s single lift strength cycle and is only three weeks long. This high volume, high frequency routine will have you lifting four days per week.

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