MONDAY WORKOUT

Mobility 15 Minutes:
Banded Floss - Ankles & Knees
Lacrosse Ball - Deltoids, Scapula, & Glutes
Take a couple of minutes for any particular area that is specifically bothering YOU, and work it out with a PVC Tube, Lacrosse Ball, or even use a barbell to help mobilize your tight spots.

Conditioning…

3 Rounds of:

1 Minute of Max Effort Toes2Bar
Rest 1 Minute
1 Minute of Max Effort Alternating Pistol Squats
Rest 1 Minute
1 Minute of Max Effort Muscle Ups or Bar Muscle Ups (scale is Chest2Bar Pull-ups)
Rest 1 Minute

*If you cannot accomplish Pistols, do them to a box, or even put a plate under your heel, but make it hard. For the Muscle Ups: select the one you are worst at, then do that one. If you are fairly capable at both, have one of the coaches select for you… :-)

SUNDAY WORKOUT

Mobility 10 - 15 Minutes:

Floss your Quads/Hamstrings going all the way up towards your hip. You may have to hit each leg a couple of times.

Use a lacrosse ball to loosen up your spinal erectors, shoulders, and possibly your glute area if you have time.

Today we're going to put a couple of classic CrossFit workouts together, and twist it into a team WOD. :-)

In Teams of 2 or 3 (your ability level will determine how many teammates):

6 Minutes to Perform:

150 Wall Ball Shots

Rest 2 Minutes & Record Your Time/Score

7 Minutes to Perform:

100 Burpees

*The catch... only ONE person works at a time. You may or may not complete all of the reps in the allotted time, but the idea is for your team to get as far as possible. If you don't complete everything in the time cap, your score will simply be how many reps your team accomplished.

WEDNESDAY WORKOUT

Mobility For 10 Minutes
Shoulder Mobility with Barbell
Hip Mobilization with Lacrosse Ball
Ankle Mobility
Calf Rolling with Lacrosse Ball or Barbell
Wrist Stretch
*Pick some of your worst areas, and spend some time on them, it'll pay dividends in your future workouts.

Then a Couplet

For Time:
10 Deadlifts (275/185)
Row 250m
8 Deadlifts (275/185)
Row 250m
6 Deadlifts (275/185)
Row 250m
4 Deadlifts (275/185)
Row 250m
2 Deadlifts (275/185)

**8 Minutes Cut-off to finish/get as far as you can**


*If you cannot Deadlift 400+lbs, we will be scaling your Deadlift weight. Row fast, it's 250m at a time. :-)

MONDAY WORKOUT

Mobility For 15 Minutes
Shoulder Mobility
Hip Mobility
Rolling Your Calves
Lacross Ball In Scapula
...any other issues you've been having we will try to address.

Practice Rope Climbs 10 Minutes


Then A Quick Burner

5 Rounds For Time:
5 Burpees
7 Ring Rows

*Make the Ring Rows challenging. Make this a fast one!!! :-)

CHECK THIS ONE OUT....

I Saw This Video & It's Everything I End Up Doing Before I Fall Asleep... How About You?

Kelly Starrett - Mobility WOD - Sleep Is Trashing Your Performance...

Something Small Your Can Do To Help Prevent Poor Posture, Low Back Pain & Tightness & Help Your Performance...

JVB