Sunday February 9th ,2014

There is a group run planned for tomorrow at 10 a.m. at Otsiningo Park. This is to prep for the Color Run in April. We will meet in the parking lot near the volleyball courts.


CoreFit:
 Make up Saturday's workout or do Monday's workout, or do below for those that will attend both.


+
3 sets:
A1. Ring Rows x 8-10 reps
Rest 45 seconds
A2. Double under practice

3 sets:
B1. Banded Face Pulls x 8-10 reps.  Light band.
rest 45s
B2. Airdyne @ 90% for 1 minute
Rest 2 minutes


CrossFit:
Make up Saturday's or do Monday's workout. If you did Saturday's and will be there Monday, do skill work, foam rolling and recovery pace on Rower or AD.


Workout for Monday 2/9/14

CoreFit:

A. Find your 5 rep max deadlift in 15 minutes. Form must be very good to progress to higher weights.

B. Row 2k for time.   Time cap of 12 minutes. Be efficient and powerful.


Pull-up work :
3 sets of each

C. DB curls 3 sets of 10.   Rest 1 minute between

D. Scapular pull-ups with band or box assistance    3 sets of 6 reps. Rest 1 minute between.




CrossFit:

A.Back Squat @30X1; 2, 2, 2, 2, 2; rest 2-3mins.  All tough sets with good form.

B. close grip bench press @20X1; 5, 4, 3, 2, 1; rest 3mins. Make all reps. This is NOT a 1RM build. 16" max width on grip. Choose weights you know you can make.

+

10min amrap
60 bar facing burpees
30 OHS 120/90#.     If your 1RM is <150# / 110 use 80% of 1RM.
10 MU

Notes:
- If you get through all movements you start back at burpees. This is very possible if your OHS is strong.
- This is Open workout 11.4.