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Friday January 2nd, 2015.

January 1, 2015 By Coach

CrossFit


Warmup/Preparation – 15 min
Dynamic Warm-Up

Skill/Strength – 15min
Build to a 1RM Press

Conditioning – 25 min
“Cindy”
AMRAP 20 min:
5 Pullups
10 Pushups
15 Squats

or

“Mary”
AMRAP in 20 min:
5 HSPU
10 Pistols
15 Pull-Ups

Recovery – 5 min
Shoulder + Hip Mobility

Post Class Mobility-
(6) Do this IfSquat 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 – 15 min
Dynamic Warm-Up

Skill/Strength – 15 min
Build to a 1RM Press

Conditioning – 20 min
“Cindy”
AMRAP 20 min:
5 Pullups
10 Pushups
15 Squats

or

“Mary”
AMRAP in 20 min:
5 HSPU
10 Pistols
15 Pull-Ups

Recovery – 5 min
Shoulder + Hip Mobility

Sport


BEFORE CROSSFIT CLASS
Weighted Pullup 5×20%, 3×35%, 1+x50%

CROSSFIT CLASS
Squat 5×75%, 3×85%, 1+x95%
Press 5×75%, 3×85%, 1+x95%

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Todays WOD

CFNV_kids_sb
Two Rivers Meats
CrossFit North Vancouver
Unit 116, 2455 Dollarton Hwy
North Vancouver, BC
V7H 0A2
604-341-0836
 
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