Monday July 14th, 2014

Warmup/Preparation – 15 min
(7min) Dynamic Warmup
(1min) Bracing Sequence& Neutral Spine(Cat&Camel)
(6min) Anterior Bracing Application, Anti extension – Overhead med ball throw – “overhead soccer pass” – work with partner, 20 passes each: Brace, lunge step, pass (throw) ball from Overhead to partner

Skill/Strength – 20 min
Strict Press 3,3,3,3,3

Conditioning – 20 min
For time:
10-8-6-4-2
Front Squat (S 95/135)(F 65/105)
Box Jumps, step down
Ring Dips

*no racks

Recovery – 5 min
During Class – Light Jog/Walk
After Class –

Warmup/Preparation – 15 min
Dynamic Warm Up

Skill/Strength – 20 min
Front Squat 3,3,3,3,3

Conditioning – 25 min
For time:
10-8-6-4-2
Front Squat (S 95/135)(F 65/105)
Box Jumps, step down
200m Run

*no racks

Recovery – 5 min
During Class – Light Jog/Walk
After Class –

Before CrossFit: EMOM x 5 min – 1 Strict HSPU with more range of motion than used last week (deficit if went to floor)