Wednesday 1-13-16

Hey guys, we’re excited about this upcoming time of year, the CrossFit Open!

It’s a time where you get to test all the training you’ve been putting in all year long in a fun, competitive and comfortable environment, the gym!  It begins February 25th and lasts until March 28th.

The reason we are bringing this up is sign ups begin on Thursday, January 14th. This is something we truly want as close to 100% participation as possible. Get ready, sign-ups open soon!

Swink Intro
-Hip Mobility intro
-Glute Strength intro

Skill:
-Deadlift

10:00 AMRAP
-15 MedBall Deadlifts
-150m Row
-15 MedBall Slams

Core:
-3×20 Hanging Leg Raises

Swink Sweat
Grab a Partner!
Complete the following:
-800m Run together
Then,
10 Rounds (5/partner) of:
-Walking Lunges
-10 Box Jumps
-Walking Lunges
-10 T-Planks
Then,
-800m Run together

Swink Fundamentals
-Shoulder Mobility
-Shoulder Strength

Strength:
-5×3 Front Squats @75%

Skill:
-Split Jerk

For Time:
-30 Jerks
-30 Pullups/Ring Rows

Core:
-3×30sec Weighted Side Planks

Swink Performance
-Shoulder Strength
-Glute Strength

Strength:
Clean and Jerk
-Heavy Single, 80%×1, 85%×1, 90%×1
-6×3 Front Squat @73%

For Time:
-1 Mile Run

Core:
-3×30sec Weighted Side Planks

image

These were fun, right?!

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