Monday, February 25, 2019

Week 1 of the open is completing today and you should all be extremely proud of you effort.

Results are only temporary, but the work you put in day in and day out will be permanently engraved in your minds. Keep that in your focus throughout your training on a daily, weekly, monthly, yearly basis. This should apply to all parts of your life.

Time to start another week off right.

Check Facebook tomorrow morning for any updates in regards to the weather.

CrossFit - 6/12/330/430/530/630

Strength

E3MOM x 5 rounds (15mins)

5 Back Squats + 2-5 Strict C2B/Pullups (banded or partner if need be)

Build up to some heavy weight for your back squats and then for your pullups work on some of that foundational strength

Conditioning

2mins on - 2mins off x 4 rounds (16mins)

10 C2B/Pullups/Ring Rows

10 Front Squats (165/110lbs) (135/95lbs) (75/55lbs) - from the floor

ME Burpees

Some solid hard work with your gymnastics and then just a grind on those legs and then lungs. Move well, move efficiently, move with a purpose.

LiveFit - 9am

Strength & Conditioning

30secs on - 30secs on - 30secs off x 4 Rounds

Goblet Squats - Air Squats - Rest

Goblet Lunge - Walking Lunge - Rest

Plank - Mountain Climber - Rest

MB Situps - Situps - Rest

Mobility

Pigeon Pose x 60secs each leg (twice)

Couch Stretch x 60secs each leg (twice)

Squat Therapy x 30secs (twice)

CrossFit 101 - 730pm

Strength

E3MOM x 5 rounds (15mins)

5 Back Squats + 2-5 Strict C2B/Pullups (banded or partner if need be)

Build up to some heavy weight for your back squats and then for your pullups work on some of that foundational strength

Conditioning

2mins on - 2mins off x 4 rounds (16mins)

10 C2B/Pullups/Ring Rows

10 Front Squats (165/110lbs) (135/95lbs) (75/55lbs) - from the floor

ME Burpees

Some solid hard work with your gymnastics and then just a grind on those legs and then lungs. Move well, move efficiently, move with a purpose.

- Team 782