2/9/16 – Spartan Prep Workshop Saturday

RANT

This Saturday, February 13th from 10am – 12pm is our Spartan Race Workshop led by Coach Lee.  Here is detailed information about the workshop, but if you are thinking about participating in the Spartan Race in April we highly recommend attending this!  You don’t need to sign up anywhere but please send us an email if you plan to attend so we have an idea of how many people to expect.

CrossFit Performance

A. Hamstring/low back mobility

B. Deadlift @21X1, 6×2.2, rest :30/2:00

*heavier than last week

METCON

For Time

30 DB Front Rack Lunges (each leg)

75 Double Unders/Singles

20 DB Front Rack Luges (each leg)

75 Double Unders/Singles

20 DB Front Rack Lunges (each leg)

75 Double Unders/Singles

Dose Response: Max Aerobic Power.  Pick a weight for the lunges that you can move smoothly through

CrossFit Fundamentals

A. Squat Review

B. Back Squats @22X2, 3×10

METCON

EMOM 16

Odd: 8 Back Squats (light)

Even: ME Burpees (~:40 of work)

Strength Class

A. Back Squats, 4×5

B. Press, 4×5

C. Lateral Single Leg Step Ups – collect 25 reps each leg

D. Iron Scap

Endurance Class

A. Forward Lean

B. 2 x :30 @70% with 1:00 rest

C. 2 x :30 @80% with 1:00 rest

D. 1 – 6 x :30 @90% with 1:00 rest