"MainSite WOD"(7.5.2010)

I. CrossFit Endurance Seven Session Class:

Some people have shown a great interest in increasing their endurance and also being a more efficient runner. So, I have answered your call, and have setup a seven session class revolving around CrossFit Endurance Principles. We will meet for our first session on Sunday, July 11th, 2010 at the Vagabond Facility at 10:00 am. Please bring your running shoes, some bottled water, and a desire to learn some great running tips. The first day will revolve around proper form and technique for Pose Running and also some video analysis of your running form. The session will last one hour.

* Gym Hours for Monday, July 5th, 2010:

7:30 am(On Rampers), 9:00 am, 4:30 pm(On Rampers), 5:30 pm, 6:30 pm, 7:00 pm

II. Dynamic Mobility Warm-Up:
High Knee Power Skips
Spiderman Lunge
Butt Kicks
PVC Pipe Lunge
Bear Crawl
Samson Stretch

III. Skill Development Warm-Up:
Coach B Warm-Ups
*Up and Down
*Elbows High and Outside
*Muscle Snatch
*Snatch Lands
*Snatch Drops

IV. Strength WOD(Total Body):
Hang Squat Snatch(2-2-2-2-2)

V. Metabolic Conditioning Workout of the Day:
“Mainsite WOD”
AMRAP 15 Minutes of:
DB Push Jerk x 5 reps
Box Jumps x 7 reps

*Scaling Options for DB Push Jerk:
Men: 50 lbs, 40 lbs, 35 lbs, 30 lbs
Women: 35 lbs, 30 lbs, 25 lbs, 20 lbs

*Scaling Options for Box Jumps:
Men: 30 inches and 24 inches
Women: 24 inches and 20 inches

(Post time to complete to results.)