Friday 140228

 

Back in the New Box

Back in the New Box

 “Prepare For Glory”

CrossFit Open 2014 has begun.- We all will be doing the WOD regardless if you signed up or not. We will be doing a Throwdown Competition style done the  LCF Community way every Friday from 6-8pm.  Also, Dr. James Parker Olympian & resident CrossFitter has graciously offered to Rock Tape anyone that needs a little TLC before doing the WOD. He plans to attend all classes.  For more info, see the flyer hanging on the steel door by the cubbies. 
LCF Thanks you James..

Dynamic Warm-Up-Mobility
Prepare for…

WOD : CF Open 14.1

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (65lbs / 30kg)

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (45lbs / 20kg)

*Team Cool Coaches Choice 5-7min 

Competitors or athletes wanting to improve your Fitness level
Do  WOD and have fun 115/73
* Stack prep 2.5-5-10-15-lb weights

Rest recover 8min then:
3 Rds of:

3 Dead Lifts 315/203 or @75% 1RM
20 Wall ball shots “UB” 20/14
6 HSPU deficit ’8/4′.
Rest 60 seconds

Rest 4 minutes set up for:
3 Rds of:
10 Pwr Clean 185/23 or  @75% 1RM
12 T2B
1 Heavy Sled push 290/200
Rest 60 seconds

Watt Bike or Row for 8-12 minutes at 65-75% 

CF Endurance:
Trail run/Board or Ski get on the Mountain

Then

3×1:00 minute of  each
Down dog
Up dog
Plank
Child’s pose
Rest 1 min then repeat

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