CrossFit North Vancouver

Community Based Fitness

  • Get Started
  • Schedule
  • Our Community
    • Coaches
  • Programs
    • CrossFit Kids
    • CrossFit
  • Contact
  • Blog

Wednesday Oct 1, 2014

September 30, 2014 By Coach

CrossFit


Warmup/Preparation – 20min
Dynamic Stretch
+
Russian KB Swings 5×10, gradually increase the weight

Conditioning – 35min
5 Rounds for time:
800m Run
30 Russian KB Swings
30 Burpees

Sport 24kg/32kg
Fitness + Masters 50+ 16kg/24kg

*time cap is 35min

Recovery – 5min
400m walk/jog

Post Class Mobility-
(6) Do this If your Squat needs work https://www.youtube.com/watch?v=b0GWm5jTDaU&list=UUbZnOYeXgLB4bs5-LQFGyEw
(6) Do this If your overhead position needs work https://www.youtube.com/watch?v=zSoQH_LqvI4&list=UUQ18aOzlirA3pkx9p6U2WBQ
(6) Do this If your front rack position needs work https://www.youtube.com/watch?v=ERY6HTdhz1Q

Bootcamp


Warmup/Preparation – 15min
Dynamic Stretch

Skill/Strength – 15min
KB Swings + Burpees

Conditioning – 25min
AMRAP in 25min:
800m Run
30 Russian KB Swings
30 Burpees

*make the kb weight AHAP with good form

Recovery – 5min
400m walk/jog

Sport


I) 3×20 bent over reverse fly
II) 3 Rounds: 30 Band Pulluparts (red/blue), 30 Band Pushdowns, 30 Band Good Mornings
III) http://breakingmuscle.com/yoga/3-key-yoga-poses-for-better-overhead-squats

CFNV_logo_web.png

Comments

  1. Zoolander says

    October 2, 2014 at 1:10 pm

    39:14 Rx F

Todays WOD

CFNV_kids_sb
Two Rivers Meats
CrossFit North Vancouver
Unit 116, 2455 Dollarton Hwy
North Vancouver, BC
V7H 0A2
604-341-0836
 
Follow @crossfitnv
  • Facebook
  • Google+
  • Twitter
  • YouTube
  • CrossFit Program
  • CrossFit Kids
  • Rates
  • Schedule
  • Our Community
  • Testimonials
  • Blog
  • Todays WOD
CrossFit Journal: The Performance-Based Lifestyle Resource
CF_Kids
pureathletics

© Copyright 2013 PureAthletics Ltd. · All Rights Reserved