CrossFit Silicon Valley - Workout of the Day Dont forget to add your payment method in Wodify by this Friday! Warm-up 3min cont Jumping AS 2RFQ: 10 Barbell FS :30 glute bridge 10 Barbell Push Jerk :30 HS Hold CS Activation Skills :90 Hollow Rock, rest in superman 3-5min Box FS (glutes and hams on, shins vertical) skill work Weightlifting WARM UP TO LOADS LISTED BELOW, then... 10min PingPong (On 3-2-1-GO complete your first set of 3, rest the remaining time in minute 1, then complete your first set of 7 in minute two, rest the remainder of the time. PingPong back and forth till you complete all 5 sets of both movements. 5x3 - Deadlift (75-85%) 5x7 - FS (65-70%) Metcon MOVING TO SPEED CYCLE - WODS NOW RAMPING BACK UP TO 90%+ EFFORT ON 3 DAYS PER WEEK (ATHETE CHOICE ON WODS TO GO FULL THROTTLE WITH) - DO NOT GO ALL OUT ON MORE THAN 3 DAYS CrossFit Games Open 13.2 (AMRAP - Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24 / 20 OPEN 13.2 [lvl 1] 10min AMRAP 5 S2O (75/55) 10 DL (75/55) 15 Box step ups (24/20) Cool Down 3min run 60 GHD SU (FT) CS Plyo Recovery Hamstring release While sitting one leg on bar (knee height), try to extend and flex at knee allowing hamstring to be flossed by bar. Upper trap trigger point triggerpoints.net/muscle/trapezius
Posted on: Mon, 26 Jan 2015 07:09:10 +0000