CrossFit Golden: Thursday 2.13.14

How many of us spend enough time on warming up and proper mobility? For one, I know I don’t, and it’s something I’m really trying to work on.

Think of your body as a machine (which it is!) and realize that we need to perform proper maintenance on that machine in order for it to function properly. Showing up a few minutes before class, and/or staying a few minutes after, and being productive with that time to help us perform better or recover more efficiently is so important.

I’m going to get better at it. Is anyone with me?

-Coach Tom

Strength

Three Rounds:

Dumbbell Walking Lunge (20 steps (10 each leg))

Perfect form, stack the knee in front every time, weight in heel of front foot, stand alllll the way up in-between steps.Try to keep moving through all 20 steps, so no pausing in-between steps, choose weight accordingly.

Rest 2-3 minutes between sets.

Conditioning

Complete as many rounds and reps as possible in 5 minutes of:

Double-Unders- 20 reps
Air Squats- 10 reps

Sub for Double-Unders is 60 single-unders.Aim for the Jump Rope sets to be unbroken today.

Rest two minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:

Knuckles to Toes x 5 reps
Box Jumps (24/20)- 10 reps

For today, ALL ATHLETES should STEP DOWN from Box Jumps. Keep yourself moving the entire time, learn what that pace feels like for you.

Rest two minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:

Toes to Bar- 5 reps
Push-Ups- 10 reps

Standard substitutions apply for Toes-to-Bar.

Based on class size and equipment availability, different groups may start at a different one of the three mini-workouts.