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Monday, Oct. 10 CrossFit Workout of the Day

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Deload week is here. Celebrate last week’s PRs, give your body time to recover and get ready to crush the next cycle.

Mobility: Deload week is upon us. Time to recover, refocus and reset ourselves as we ready for a new cycle. This is a good time to hone in on some of our daily habits that may be hindering us from performing our best. First, let’s tackle sitting. Kelly Starrett explains what happens when we spend too much time in the chair, and a good test to see how all that sitting is affecting us.

Warm up
7 minutes:
10 lateral band walks
10 jump squats
10 hollow rocks

Strength
Back squat
65%, 5×5

Conditioning
Performance
3 rounds for time:
9 dumbbell burpee clusters (30/20)
12 KB front rack step ups (2 KBs – 35/18)
15 overhead squats (95/65)

Fitness
3 rounds for time:
9 dumbbell burpees
12 step ups
15 front squats

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