Monday, March 24
“You’re not too tired to workout. You’re tired because you don’t.”
Ryan Fisch
Announcements:
We’ll be keeping our new Monday 4:30pm (w/ Ben) and Wednesday 4:30pm (w/Jason) classes. RSVP on Push Press!
We’ve got some new CrossFit Pisgah socks on the way, and a re-order of the old “Dead Lifter” t-shirts coming. We’ll be working on new shirt designs next for spring and summer.
Warm-up
3 minutes of easy rowing, biking or jogging
-then-
2 sets, not for time, of:
10 steps of walking lunges (or box step-ups, you choose the height)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
30 seconds of rowing, biking or jogging (try to increase the intensity every 10 seconds)
45 seconds of rest
Strength/Skill
For quality:
Bottom Air Squat Hold, Accumulate 2-5 mins
Athlete Instructions
weight on the heels
knees tracking the toes
depth: couple inches below parallel
lumbar curve maintained
Single Arm Dumbbell Row 24-24-24-24
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 reps per arm.
WOD
5 rounds for max reps of:
10 Strict Chin-ups
20 Weighted Box Step-ups, pick load, pick height
max rep Row Calories, 30 secs
Rest 3 mins
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- 15 Calories or more per 30 seconds of effort
Women- 10 Calories or more per 30 seconds of effort
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 9 Calories or more per 30 seconds of effort
Women- 6 Calories or more per 30 seconds of effort
Cool Down
Foam Roller, Back, lats, etc
Hamstring Stretch
Hold 1-2 minutes per side.