Monday, February 20, 2017

STRENGTH

This is a superset for QUALITY – your priority is virtuosity of movement. Slow down, move well, and challenge yourself to do so with a weight that is not necessarily comfortable.

Superset for 5 rounds:
Barbell Glute Bridge x 8, AHAP, across – https://m.youtube.com/watch?v=rTqhhHfooxg
Double DB/KB Overhead Walking Lunge, 10 steps (recommended weights for RX Open athletes – 50’s/35’s) – https://youtu.be/J3DxelcaaMU
CONDITIONING

From CrossFit.com – January 16, 2012
https://www.crossfit.com/workout/2012/01/16#/comments

Five rounds for time of:
12 Wallball shots, 20/14 to a 10’/9′ target
12 Toes-to-bar

RX:
As written.

INTERMEDIATE:
Toes to rings allowed

SCALED:
Wall ball weight scaled as needed to hit a 10’/9′ target
Kipping leg raises

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