CrossFit Monday WOD Nutrition Tip: Top Eight Signs You Have Fallen For The Propaganda Of The Food Police ==>strengthsensei/top-eight-signs-you-have-fallen-for-the-propaganda-of-the-food-police/ Lynne Warm-up (10 min) 2 rounds 25 Air Squats 15 Push-ups 5 Strict Pull-ups then: 10 Pike with Stepping (youtu.be/_ltLkZQjt2w) Strength (15 min) One and a Quarter Back Squats (youtu.be/pFtfoRWtU1Q) 5-6 sets x 6 reps (5 sec descend) *Squat down for a 5 second count until you hit bottom position, come up a quarter of the way at a slow and deliberate pace, go back down and come up until your knees are short of lock-out. That consists of one rep. Perform 6 reps **This exercise helps to strengthen the vastus medialis, the tear drop muscle on the inside of the knee, which tends to be weak in most people. Strength in this muscle is important in knee health. Conditioning 5 rounds for max reps: Max Floor Press or Bench Press (Rx: bodyweight, L2: 75% bw, L1: 50% bw or scale accordingly) Max Strict Pull-ups (TRX) (no swinging allowed) Rest as long as you want between rounds, no rest between exercises. Must have a spotter for each set when performing the floor or bench press *For the floor and bench presses, perform as many reps as you can. You can rest the bar in the bottom or top position but once you place the bar back into the rack, the set is done. **For the pull-ups, perform as many strict pull-ups as you can. Once you rest on the floor, a box or your hands come off the bar, the set is done. You can hang from the bar to rest and then continue with pull-ups though. Make note of total number of floor presses and pull-ups you complete per round and then total all your reps at the end for your score. Cool Down 2 min each Foam Roll Lats (do not roll near the lower ribs) Couch Stretch PLUS 10 mobilizations (each) Box Chest Band Overhead Distraction (each)
Posted on: Sun, 23 Nov 2014 19:00:01 +0000
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