10/19/15 – AT Anatomy Works on Wednesday

RANT

This Wednesday, October 21st, Above Touch Anatomy Works will be at the gym demonstrating what they have to offer.  They specialize in sports massages and Kinesio Taping.  If you would like to make an appointment with them for Kinesio Taping or a sports message, please sign up for a time on the sheet on the front desk and be sure to specify which you are interested in!

CrossFit Performance

STRENGTH

A. Turkish GetUps, 3×5 each arm, rest :30

B. Hollow Body Hold, 3x:30, rest :30

C. Tuck Ups, 3×15, rest :30

METCON

5 min AMRAP

Cals on the AD 15/10

10 Burpees

Rest 1:00

5 min AMRAP

Cals on Rower 15/10

10 Burpees

Rest 1:00

5 min AMRAP

100m Run

10 Burpees

Dose Response: Aerobic Endurance – Tackle this workout at a sustainable 85% pace. Try to set a pace on the burpee and stick to it every single round. Modify the burpee volume if 10 reps will push you into a much lower power output.

CrossFit Fundamentals

SKILL

A. Rope Climb Technique

B. Modified Rope Climbs – collect 12 reps

or

C. Rope Climbs – collect 8 reps

METCON

12 min AMRAP

200m MB Run (20/14)

15 Ground to Overhead (45/25 bumper plate)

15 Strict Abmat Situps

Strength Class

A. Below Knee Snatch + Above Knee Snatch – heavy double

*3 sec pause in each position

B. Below Knee Snatch + Above Knee Snatch, 3×2 @90% of A

*3 sec pause in each position

C. High Hang Power Clean – tough 4

D. High Hang Power Clean, 3×4 @70% of C

E. Push Press + Jerk, 3×4+1

ACCESSORY WORK

A. Jumping Squats, 10×4, work up to weighted

B. Ring Holds, 3xAMSAP