April 10, 2014

Mobility: 

 

10 minutes

 

Strength:

 

20 rep benchmark of max hang clean

 

WOD:

 

Row 4 x 400 1 min rest between sets

Run 4 x 400 1 min rest between sets

4 mins max DUs

 

 

January 24, 2014

Mobility:

 

10 minutes

 

Strength:

 

6 sets of 8 reps of:

 

DB Floor Press

Barbell Bent over Row

 

WOD

 

OTM 12 mins

 

ODD: Row 200 meters

EVEN: 30 double unders

 

Core: 3 rounds

 

5 strict TTB

10 foam roller reverse crunches

15 windshield wipers

January 18, 2014

Day five of metabolic conditioning week.

 

Mobility:

 

10 minutes

 

Skill:

 

Double unders

 

5 rounds of max in 30 sec 30 off

 

Met Con:

 

Partner WOD

 

20 min AMRAP rotating reps

 

6 plate pushes

10 hr push-ups (each)

20 squats (each)

January 17, 2014

Day four of metabolic conditioning week.

 

Mobility:

 

Focus on hamstrings.

 

Skill:

 

3 x 10 Eccentric rack pull deadlift (slow to the plates and fast to the hips) 

 

Metcon

 

Five rounds, 20 calorie row. One minute rest between rounds.

January 16, 2014

Day 3 of metabolic conditioning week.

 

Mobility

 

15 mins

 

Metcon 

 

25 minutes

 

1) 10 min AMRAP

 

50 wall balls 

50 double unders 

30 box jumps 

30 jumping pull-ups 

20 cleans

20 jerks 

10 snatches 

10 burpees 

 

2) REST 5 min 

 

3) 10 minute AMRAP (pick up from where you left off)...

January 14, 2014

This is day one of metabolic conditioning week, the part of the CrossFit Summa exercise cycle designed to maximimize our metabolism and build our cardio engines to be able to do more work in less time. Be prepared to sweat!

 

Warm up

 

10 min mobility

 

Metcon

 

On the mi...

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