The 5th cycle of 2015 will be geared towards traditional CrossFit- General Physical Preparedness, with a few more strength pieces added in compared to session 4. We will follow a 5 on-2 off schedule, with team workouts on Saturdays for fun days and a complete rest day on Sundays. The template encourages new skill development, […]
Sat. July 18. Gym closed. ALL day: Arsenal Muncie Competition. 3pm: Start of Red Eye relay team Race. Sun. July 19. Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility
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WOD: Five sets of: Russian Kettlebell Swings x 20 reps Rest 45 seconds Seated Dumbbell/KB Press x 10 reps Rest 45 seconds Hollow Rock or Hollow Hold x 30-45 seconds Rest 45 seconds
WOD: Four sets of: Supinated-Grip Body Rows x 8-10 reps Rest 60 seconds Lateral Lunge x 8-10 reps each leg Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds
“The entire purpose of recovery is to allow the muscle to repair itself and to engage muscles that are tired or sore from a previous day or prior period of time (say, a few weeks of work). When we are recovering from a phase of training, we can have down weeks (less volume) or complete
WOD: ‘Diane’. 21-15-9 reps for time: (12 min. cap) goal is sub 8! Deadlift (155,225) *scale to ~55-60% of 1 rm., Handstand pushup *pushup/box/wall- no more than 2 abmats *Deadlifts should be UB or close to UB, no more than 2 sets. *HSPU should be scaled accordingly to finish in no more than 3-4 broken
WOD: 5k Run *scale to 5k row if needed. *beginning and ending at HCF, running south on the B-line trail, continue running south over the grimes street bridge, passing CFB, turn around at the end of the next warehouse building past CFB building (half way mark)POST #31 and return to HCF. click here to see
Sat. July 11. Open Gym 8a-10a. FREE CF Kids 9-930a. All day: Sweat Angels all female competition at CF317. Sun. July 12. Possible Open Gym- TBA (facebook) Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity
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WOD: A. Gymnastics skill work for todays stations. B. EMOM x 5 rounds (20 min) 1: Handstand hold (box/wall/freestanding) *basic progression for 1st step: https://gymnasticswod.com/content/handstand-practice-and-spotting-pt1 2: Forward rolls: https://gymnasticswod.com/content/forward-roll-progression 3: Hollow body hold: https://gymnasticswod.com/content/hollow-body 4: Rest. *You should be working each min through its entirety to get to the best position possible for as long
“CrossFit has changed my life in so many ways, it isn’t about dieting and dreading days at the gym. It’s about making a lifestyle change and training each and every day for what you want.”
