"Thursday 3.24.2016 + Bring a Friend Day + Schedule for the Weekend"

Bring a Friend Day Every Thursday for ALL Classes!

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Schedule for the Weekend:

A. Saturday, March 25th, 2016: 9:00 am-11:30 am CrossFit Opens Week 4 Saturday Sweat Sessions

B. Sunday, March 26th, 2016: 9:00 am to 11:00 am Open Gym-Open Easter

Plates

 

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up
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3-4 Minutes of the following:
Run 100 Meters or Airdyne 25 Seconds
10 Face Pulls
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat/Core + Long Conditioning
A1. Front Squat, 2 reps @ 50% x 6 sets, rest 30 seconds between sets.
A2. Side Bridges, 20 seconds weighted x 6 sets, rest 30 seconds between sets.
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B. 20 Minutes on the Clock:
Every 5 Minutes Complete the following:
15/12 Calorie Row
9 Pull-Ups or Jumping Pull-Ups
15 Walking Lunges Total
9 Burpees
If you finish in 3 minutes, then you rest 2 minutes, and go every 5 minutes, so you should complete 4 sets
B. Fitness Phase
Back Squat/Core + Conditioning
A1. Wide Stance Box Squat to Parallel, 3 reps x 5 sets @ medium weight to heavy, rest 1 minute between sets.
A2. Side Bridges, 20 seconds weighted x 5 sets, rest 1 minute between sets.
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B. 20 Minutes on the Clock:
Every 5 Minutes Complete the following:
Run 200 Meters
15 Russian Kettlebell Swings
12 Box Jumps
15 Goblet Squats
If you finish in 3 minutes, then you rest 2 minutes, and go every 5 minutes, so you should complete 5 sets
C. Competition Phase
Rest Day/Open Gym
A.1  Rest and recovery on Sunday
A.2  Z1 activity for 30-60 minutes – do something new
A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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