4 Jan ’18

Priority Crossfit – CrossFit

Accessory

Position Work

Ido Squat Routine

Flow

5 Minute Hip Flow Progression

5 Minute T-Spine Flow Progression

Loco Motion

10 Minutes Loco Motion

10-15 Second Hang from pull-up rig w/ feet touching ground

25 ft Ostrich walk

10-15 Second Supinated hang from pull-up rig w/ feet touching ground

25 ft Horse Walk

25 ft Sumo Stance Inch Worms

25 ft Duck Walk

25 ft Walking Cossack Lunges

25 ft Lizard Walk

Metcon

Metcon (3 Rounds for calories)

Intervals:

6 Sets

45 Seconds on @ moderate effort

30 Seconds slow spin

Rest 2 minutes

5 Sets

60 Seconds on @ moderate effort

30 Seconds slow spin

Rest 2 minutes

4 Sets

75 Seconds on @ moderate effort

30 Seconds slow spin

Weightlifting

Clean (1-1-1)

Every 90 Seconds for 9 Minutes Complete

Clean x 1-1-1

Rest no more than 8 seconds between singles in a cluster set

Start @ 65% of 1RM and increase weight every set

Mobility

Accumulate 2 minutes of each:

Pigeon pose

Seated straddle stretch

Thread the needle

banded hip distraction

banded shoulder distraction

foam roller

– hamstrings/lats/t-spine

lacrosse ball

– hips/scapulae/traps

If working mobility, make sure to work through entire ROM

Leave a Reply

Your email address will not be published. Required fields are marked *