Friday March 7th, 2014

CoreFit:

A. DB Floor Press, 8-10 reps x 3 sets, rest 1:30 between sets.

3 sets:

B1. DB Seated Press Heavy, 6-8 reps 

rest 1 minute.
B2. Side Bridge, 20 seconds each side

 rest 1 minute.

+

10 Minute AMRAP of the following:
10 calories on Airdyne
10 Ring Rows
10 Kettlebell Swings - Russian



CrossFit:

Make up Wednesday's workout or practice some skills. keep the volume low.


25-30 mins @ Z1 on Airdyne
+
stretch and mobility.


notes : CrossFit group this is the PERFECT day to come in and get some of the good mobility work in we have talked about improving. Mobility won't change by working out more or harder. It only changes with a concentrated effort to incorporate it on a consistent basis. Get it in daily and really mobilize on Thursdays and we will see change in a few weeks. Then we will see strength improvements as you are able to improve your positioning.


*Prep work for those that cannot make it Saturday*

A. Back Squat @30X1; 2-3 reps x3; rest as needed

B. Power Snatch x 2 / OHS x 5.  Build to a tough complex in 10 mins. Dump barbell and quick reset on PS. 

C. Complete 1 round of 14.2 at Open pace, then make a plan of attack based off that. 

+

Row 1min tough rest 1min x 4