Thursday October 30, 2014 CrossFit Workout of the Day
Warm-up
Row 1k
Look to increase intensity each 250M. Row the full 1K without stopping, but step up the power in the stroke each 250M. Note your 500M split each 250M segment, and look to decrease the time by 10-15 secs each segment. Control your stroke and you will learn to be more efficient.
Then,
5 minutes dynamic hip, shoulder stretches:
lower body: spider stretch, samson stretch, couch stretch, iron cross, cosack (adductor) stretch, good mornings
upper body: both direction of: slow neck rolls, wrist circles, elbow circles, helicopter arms
crossovers, throwbacks, truck rotations
*we will be instituting stretches similar to the above on a more consistent basis over the coming weeks*
Open Gym!
Take 15 minutes to work on:
Specific skills and/or mobility.
WOD:
‘Chelsea’
5 pull-ups
10 pushups
15 air squats
EMOM for 30 minutes
If you have never experienced Chelsea, she’s a doozy. Take a minute off where you need to. Scale reps per round if you need to. Work hard, train smart, stay focused and get after (her?) it.
2014 10 29