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Tuesday May 26, 2015 CrossFit Stapleton- Denver, CO

7 Week Mobility Challenge

| 7 Green Lights |

Day 3

To celebrate the imminent release of Becoming a Supple Leopard 2nd Edition we’ll be releasing a video a day, each with a focus on one of the archetypes we hit on in the book.

CFS Athletes- We will be releasing 2/week for 7 weeks!

We challenge you to implement these mobility drills (We will go over them in class) into your daily regimen. Getting to class 5-10 min early, or staying after 5-1omin to mobilize can make ALL the difference in the world for your overall recovery and body maintenance… lets stay injury/hurt free people! Take the mobility challenge and add in extra mobility 3-5x/week!

 

CROSSFIT CLASSES: 

Performance-

A. Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ as heavy as possible

– Rest 2 minutes between sets.

B. Three rounds for time of:

30 Wall Ball Shots

20 Burpees

10 Box Jump-Overs

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Fitness-

A. Four sets of:

Front Squat x 6-8 reps @ 2111

(goal is to use the same load used on May 8…and achieve 8 reps)

– Rest 60 seconds

Turkish Get-Ups x 4 reps (2 each side)

(perform these slow and controlled, look for proper positioning and stability in each position)

– Rest 60 seconds

B. Three rounds for time of:

30 Wall Ball Shots

20 Burpees

10 Box Jump-Overs

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BOOTCAMP RX CLASS: 

WOD – Partner Up:
4x250m Row/ Run Sprints
Rest while your partner works
MZ: Sprint Red

Rest 3 minutes… then…

AMRAP 14:
10 Jumping Lunges
10 HR Pushups
10 Weighted Situps (30/20)
MZ: Pace/ Yellow

Rest 3 minutes…then…

Partner Cashout:
Plank/Double Under War
Hold plank until failure
As athletes drop they will have 3 minutes to accumulate as many DUs as possible
Score for both is partner Plank Time added together + Aggregate DUs

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