Tuesday January 7th, 2013

*The Tuesday morning 6 a.m. class will be cancelled due to the extreme weather. The safety of our members is our top priority. *

CoreFit

3 sets:

A1. Front squat x 5 reps.

rest 60 seconds

A2. Rings Rows x 8-10 reps

rest 60 seconds

6 sets:

3 burpees AFAP

0.4 mile AD @90% effort
rest 90 sec

notes: for the Front Squat start with good hard working set. Really focus on upright torso. Use goblet squat if still learning proper squat mechanics. 

Goal on the conditioning is consistency per set.


CrossFit:

3 sets @ 95%:
12 heavy russian swings
AD 20 sec MAX effort
rest walk 4 mins
+
3 sets @ 95%:
5 TnG Deadlift - heavy build per set
Row 20 sec MAX effort
rest walk 4 mins
+
10 Power Clean TnG 50-60% of 1rm
12 burpees AFAP
walk rest 4 mins

notes:
4 minutes rest only between sets AND groups of sets.
Warm-up is quick fast and get the flood flowing and ready to breath quickly.  

ALL OUT on Airdyne and row. Quick transition for both. 

Focus on good positioning and control on the TnG power cleans. Sprint the 12 burpees. 

Walk and focus on recovery between sets.