"Power Run"(5.23.2011)
Mike and Jenna working as a team at the Beat the Streets Fundraiser held by Steve's Club in Camden, New Jersey!
I. Reebok CrossFit Regionals Update:
The Reebok CrossFit Regionals this year will be held at the Reebok World HeadQuarters in Canton, Massachusetts on June 17th, June 18th, and June 19th, 2011. Those days will be Friday, Saturday, and Sunday. Tickets can be purchased online and also in person. The cost of the tickets will be 25$, which is well worth it, since the Northeast Region is representing some of the best CrossFitters in the world. Any support for all the CrossFitters ranging from individuals to team competitors, would be greatly appreciated and you also get to see the future of CrossFit at Reebok CrossFit One.
The Location Address for Reebok CrossFit One:
Reebok International Ltd – 1895 JW Foster Blvd.
Canton, MA 02021
Tickets to be purchased online can be bought here:
http://games.crossfit.com/
II. Dynamic Warm-Up:
“Vagabond Warm-Up”
2 Rounds of the following movements:
15 Air Squats
10 Sit-Ups
5 Push-Ups
Row 150 m
Coach B Progressions: Clean Variation
Up and Down
Elbows High and Outside
Muscle Clean
2 Inches
4 Inches
6 Inches
III. Mobilization Piece:
1. 3 Way Shoulder Stretch- 3 Minutes each side
2. Calf Stretch- 90 Seconds each leg
IV. Conditioning Workout of the Day:
A. “Power Run”( AMRAP 15 Minutes of):
Run 200 m
10 Power Cleans @ 125 lbs/ 90 lbs
*Level 1*
Power Cleans or Hang Power Cleans @ 85/60
*Level 2*
Power Cleans @ 105/75
*Level 3*
Power Cleans @ 125/90
Post Number of Rounds to Comments.