Monday 2-13-17

Coach's thoughts on today:
We are going to train this week just a little differently. We are going to do CrossFit very old school. For some of you who have trained with us for a long time, this will seem slow/strange. For those who are used to having multiple components in a workout (a strength move as well as conditioning), this might seem strange as well.
So here is why we are doing this for this week. Trying to pack a lot into an hour allows for some hiding from weaknesses in form/mobility/intensity. Your coach will lead THE WHOLE CLASS through movement prep and skill for each movement evaluating limitations and prescribing sub-outs or scales. This might include air squats to a ball, or jumping pull-ups with a swing through at the bottom to develop the shoulder flexibility and rhythm of a kipping pull-up. This will be done all the way up to the beginning of the workout.

Warm-up:15min

  • SR Flow Warm-up

https://youtu.be/6I8qRvuhODo

5 Downward facing dog Pulses
     PERFORM ALL THESE MOVEMENTS RIGHT THEN REPEAT LEFT
5 Lunge with knee push-out
5 Lunge with internal rotation
5 Kneeling torso rotation (inside)
5 Kneeling torso rotation (outside)
5 Lunge with anterior chain pulse
5 Kosack squat to Spider-man lunge
5 Downward facing dog pulses (then repeat on the left -- finish with 5 more down dog)
5 Forward hip circles
5 Backward hip circles
5 Fire hydrants
     REPEAT ON THE OPPOSITE SIDE
5 Bird-dogs (each side)
5 Cat / Cow
5 Downward facing dog pulses
5 Squatting hip opener (each side)
5 Wide stance alternating toe touch
5 Wide stance torso rotation (each side)

Metcon:20min

  • Cindy Hates Jack (AMRAP - Rounds and Reps)

20min AMRAP
Alternate 1 round of "Cindy" and 1 round of "Jack" -- Count Cindy as 1 round and Jack as 1 round.

Cindy:
5 Pull-ups
10 Push-ups
15 Squats
--
Jack
10 Push Press 115/80
10 KBS 24/16
10 Box Jumps 24/20