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Mon 8-10-15

Posted on Aug 9, 15

Warm Up

Spend 6 mins on foam roller

-2 min IT band

-2 min adductors

-2 min glute/ piriformis

10 roll to v sits

10 Fire Hydrants (each leg)

20 Mtn climbers

10 groiners

30 sec samson stretch (each leg)

 

WOD:

“The Crush Games Qualifier #1”

10 min time cap

Perform the sequence in order

8 cleans (f 85/ m 135)

15 wb (f 14/ m 20)

8 cleans (f 95/ m 155)

15 wb

8 cleans (f 115/ m 185)

15 wb

8 cleans (f 125/ m 205)

15 wb

8 cleans (f 135/m 225)

15 wb

8 cleans (f 145/ m 245)

15 wb

8 cleans (f 155/m 265)

15 wb

8 cleans (f 165/ m 275)

15 wb

 

** if time remains after the 165/275 round, continue rounds at final weight.

 

After Party:

8 sets of:

Seated box jumps x 1.1.1

(aim for a very high box, reset after each one. Do not rush through these, focus is being as explosive as possible. ┬áIf you go through super fast, the height wasn’t appropriate for your skill level)

 

 

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