"Sprints and Rest"(6.16.2011)
Katie fresh off the On Ramp Program and Looking Real Solid in Her Ring Row Position! Next On Ramp Class Date is Monday, June 20th, 2011
I. Dynamic Prep Warm-Up(5 to 7 Minutes before Class Time):
3 Rounds of:
Light Run 200 m
Air Squats x 15 reps
Samson Stretch x 10 reps
Strict Pull-Ups x 5 reps
II. Specific Class Warm-Up(Running Based):
1. Toe Touches
2. High Leg March
3. Skipping
4. Leg Swings Forward and Sideways
5. Butt Kicks
6. High Leg Swing
7. Across the Way Leg Swings
8. Air Squats
III. Mobilization Warm-Up:
1. Calf Stretch- 2 Minutes each calf- Prep for Sprints
2. High Box Stretch(Hip Flexors)- Prep for Running
IV. CrossFit Endurance Sprint Day:
*All Sprints are Max Effort and Rest time is Walk Back*
*All Sprints should be consistent and within certain time domain*
*Rowing will also be an option for people with any injuries and are limited in movement*
*200 m Sprints within 3 seconds of eachother*
*400 m Sprints within 5 seconds of eachother*
Run 200 m
Walk Back
Run 400 m
Walk Back
Run 200 m
Walk Back
Run 400 m
Walk Back
Run 200 m
Walk Back
Run 400 m
Walk Back
Run 200 m
Done!
Post Sprint Times to Comments.