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Apr

WOD: April 4th, 2018. Happy!!!

By: Michelle Stafford Leave a Comment

Action Video…. Gina Crushing a Shuttle Sprint !! Strong WORK!! 

MAIN – CROSSFIT 

Another exciting opportunity to become healthier and fitter!! Bring your best effort and positive energy, let’s get after this one!!

Our next Foundation’s Course starts Monday, April 9th!!!  If you have folks ready to make a positive change, then send them our way!!

WARM-UP:

* DROM: Dynamic Range of Motion 

* Mobility:  Posterior Chain

* Bar Warm – Up / Movement Review:

  • Sumo Deadlift High Pull
  • Push Press

Conditioning:

WOD:

“BRING THE INTENSITY”

7 Minute AMRAP  

     * 10 Reps., Sumo Deadlift High Pulls #135 / #95

     * 10 Reps., Push Press #135 / #95

Measure: Reps.             

Goal: This workout is meant to  be fast and metabolically challenging. Athletes are to move through this couplet quickly and sustain intensity throughout the seven minute duration of time.  Athletes will try to stay within one minute per round.

Appropriate Scaling: Athletes will be scaled to a movement progression that allows for solid movement and a weight that allows for unbroken sets throughout the duration of workout

Post WOD Cool Down

* Walk 400 Meters 
* Hips Swings L-R / F-B
* Posterior Chain – T Cross
* Shoulders / Lats – Band

DAILY THOUGHT

The best things in life are unexpected – because there were no expectations.     

Eli Khamarov

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