TFP CrossFit - CrossFit Mobility Posterior Chain Flossing x 60 sec each Cat Stretch x 60 sec German Hang x 30 sec Active Bar Hang x 60 sec Warm-up Row 500 m Bear Crawl 100′ 10 Ring Rows 2 Wall Walks Fitness and Performance 10 minutes to practice Handstands Notes: Remember that you should prioritize getting strong in a quality handstand position by using a spotter and/or wall before worrying about kicking up in free space. Feel free to start grabbing what you need and setting up for the workout, especially those doing the deadlifts! Fitness Conditioning FIT: Metcon (Time) 60/40 Pushups -immediately followed by- 3 Rounds for time of: 15 Wall Balls 10 Pullups -immediately followed by- 3 Rounds for time of: 20 KB Step Ups 20 Kettlebell Swings -25 min cap- Notes: Prescribed is 20/14 med ball to 10’ target and 55/35 Kbs. With the volume of pushups at the beginning, we recommend using an elevated surface instead of a banded setup. We want to see perfect beautiful, full range of motion pushups for every rep! Beginning athletes and those with mobility issues should perform russian style Kbs and Ring Rows. Performance Conditioning PERF: Metcon (Time) 30/20 Strict Handstand Pushups -immediately followed by- 3 Rounds for time of: 30 Wall Balls (20/14) 15 Chest to Bar Pullups -immediately followed by- 3 Rounds for time of: 15 Deadlifts (245/175) 15 Ring Dips -25 min cap- Notes: Scale the volume of SHSPU, C2B and Dips if needed and prioritize quality movement with full range of motion. Scale the DL weight to ensure a safe quality position. Kipping is allowed on the dips. Cooldown Calf Raises 3×15-20 (add weight if needed) Wrist Curls 2×15-20 both directions Wall Extensions, 2×10 Pigeon Stretch x 60 sec each Plow Stretch x 90 sec Foam Roll as needed
Posted on: Tue, 06 Jan 2015 07:01:53 +0000
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