Aerobic Capacity and Barbell Cycling 03.16.2017

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

2 rounds

400m jog (80% and breathing through nose)

6 deadlift (empty bar)

0:10 forearm plank

6 hang power clean (empty bar)

0:10 forearm plank

6 push press (empty bar)

0:10 forearm plank

1:00 straddle stretch

wrist stretch sequence

6 power snatch (empty bar)

0:10 forearm plank

6 power clean (empty bar)

0:10 forearm plank

6 power jerk (empty bar)

0:10 forearm plank

1:00 straddle stretch

wrist stretch sequence

5:00 rest between rounds stretching

*Entire piece at 80% effort, pay attention to how the barbell stuff feels and moves. Learn how to cycle these positions. “Touch and go.”

With remaining time, work on aerobic capacity, gymnastic goals, individual dysfunction or make-up work from Monday, Tuesday, or Wednesday.

*If you make-up a workout, please go back and record the workout in WODify.

YOGA: Metcon (AMRAP – Rounds and Reps)

Sun Sals to warmup then:

Warrior 1

Crescent Lunge with Twist

Easy Twist

Extended Side Angle

Half Moon

Vinyasa

Chair with Prayer Twist

Standing Pigeon

Standing Twist with Bent Knee

High Lunge

Vinyasa

Chair

Warrior 2

Humble Warrior with Eagle Arms

Low Lunge

Side Stretch

Lizard

Twisted Lizard

Vinyasa

Pigeon

Seated Straddle

Frog

Prone Quad Stretch


Feel free to do this on your own but we’ll be doing this in the 6:30 yoga class. Of course, I may add or take away things as needed and this down not include the beginning or ending the class, just the “meat”. This class is included in everyone’s membership so please feel free to join us!

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