range time yoda

WOD: Monday, 30 May 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

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THORACIC FLOW

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

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WEEKLY SPECIAL:

Overhead Squat bottom hold

10 rounds, 15 Seconds of Work, followed by 30 seconds of rest

Work with a light barbell or the broom stick. Work on Ass to the Grass, shoulder and spine stability.

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STRENGTH:

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Smolov Jr. Strength Cycle Week 1

Shoulder Press 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:

Half Murph

For Time With a 20 Lb weighted vest:

Run 800m

50 Pull-Ups

100 Push-Ups

150 Air Squats

Run 800m

Partition the pull-ups, push-ups, and squats as needed.

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Scale 1:

Perform without vest. Banded strict Pull-Ups and knee push-ups.

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Scale 2:

Ring Rows, Box Push-Ups

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Coaches Note:

None

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