"Running Clock"(2.15.2011)

Chris, owner of CrossFit Southie, and Myself, at the Charles River Competition! The Vaga-Southie Connection represented very well at the tournament! Great having friends in the CrossFit Community!

I. Dynamic Mobility Warm-Up:
“Mobility Tuesday” 15 Minutes of Pain Ball Work
Once again it is time to hit some problem areas in our body and concentrate on the foam roller and lacrosse ball to work out some areas that our bothering us and to better equip ourselves for our workouts.
1. Hip Distraction-“Runners Problem”
2. Ball on Foot
3. Unglue Pecs and High Rib Area
II. Skill Sets and Metabolic Conditioning Workouts of the Day:
A1. Hollow Rock Positioning
A2. Tuck Jumps
A3. Candle-Stick Rolls
A4. Finding a Good Position for Handstand Holds
B. “Running Clock”
*Level 1*(12 Minute Running Clock)
5 Squat Cleans @ 65/45
12 Anchored Sit-Ups
*Level 2*(15 Minute Running Clock)
5 Squat Cleans @ 95/65
12 Anchored Sit-Ups
*Level 3*(20 Minute Running Clock)
5 Squat Cleans @ 95/65
10 GHD Sit-Ups
*On the Minute, Every Minute you will complete the prescribed amount of reps and movements within that minute. Your rest period will dictate how fast you move through the set round.*
III. Competitors Schedule Workouts of the Day:
A1. 2 Position Cleans @ 75%(1 Rep Max), 5 x 2
A2. Clean Pulls @ 100%(1 Rep Max), 5 X 2
B. “Running Clock”
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