3.16.2009

Correcting The Bottom Of Your Squat 
Can Be Fun! 

Dynamic Warmup
--
Super Joints Mobility Drills
500 meter row (form rowing)
PVC Shoulder Pass Troughs 
Standing Windmills 5 x's each side
PVC Deadlift Practice (Coach Dictated Pace)
Walking Quad/Hamstring Stretches 5 x's each side

Strength and Power
--
Press
Find your one rep max lift for that day

W.O.D.
--
5R/5L Barbell Alternating Lunges 
5 Front Squats 
7 Rounds

:30 rest after each round
If you loose touch with your barbell, dumbbell, or kb you must start the round over
If you touch the floor with any of the equipment you must start the round over

"Our strength grows out of our weaknesses."
~ Ralph Waldo Emerson

The Go Green Tip of the Day.
Have a Happy St. Pats.
Drink A Green Beer!!
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or Six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports . - - Coach Greg Glassman, Crossfit Founder.