"Fran"(6.17.2011)
Melissa in one of the scaled versions for a Ring Dip, notice the head looking forward, and the shoulders in a good backwards position to protect from injury!
I. Northeast Regionals at Reebok Facility in Canton, Massachusetts:
The Northeat Regionals are upon us and some of the best athletes in the Northeast of the United States will be competing in a weekend long competition at the Reebok Facility in our very own area in Canton, Massachusetts at Reebok CrossFit One. The Competition will start this Friday and will run all the way to Sunday. The event will take place in the morning and will last until the late afternoon. Here is the information and location of the event:
Location:
1895 JW Foster Blvd.
Canton, MA
02137
Time: 10:30 am to 6:00 pm all events and heats will be going on during this time.
II. Dynamic Movement Warm-Up:
3 Rounds of:
Row 200 m
Good Morning Stretch x 10 reps(Bodyweight)
Air Squats x 15 reps
Pike Sit-Ups x 10 reps
III. Class Warm-Up and Gymnastics Warm-Up:
“Vagabond Warm-Up”
3 Rounds of:
5 to 10 Strict Hollow/Kipping Pull-Ups
5 to 10 Strict Gymnastics Push-Ups
IV. Mobilization Prep Warm-Up:
1. Self Hamstring Stretch- 2 Minutes each leg- Prep for Squatting
2. Thor Extension- Prep for Thrusters and Overhead
3. 3 Way Shoulder Stretch
V. Conditioning Workout of the Day:
“Fran”(Following for time of):
21-15-9 of:
Thrusters @ 95/65
Pull-Ups
*Level 1*
Thrusters @ 65/45 and Jumping Negative Pull-Ups or Ring Rows
*Level 2*
Thrusters @ 75/55 and Banded Pull-Ups
*Level 3*
Thrusters @ 95/65 and Pull-Ups
Post Time to Complete to Comments.