Stolen from CrossFit Nocatee:
Warm Up
400m Run
Dynamic Warm Up Drills
- Frankenstiens
- Knee Hug to Lunge
- Warrior Pose
- Empty Hand Kettlebell
- Mountain Climbers
- 2 Rds
Power/Skill/Sport
Max Reps Wall Ball Shots (20/14) in 1 minute
Subtract the # of Wall Ball Shots from 60 and and perform that many Med Ball Cleans
- Med Ball Cleans will be demonstrated prior to start of Wall Ball to ensure you can begin your Med Ball Cleans within 10 seconds of stopping your Wall Ball shots.
3 RFT of
500m Row
12 Squat Cleans (135/95)
- L2 = 95/65
- L3=75/45
4 comments:
The crossfit amelia girls are the cutest anywhere!!!!!
Agreed. That pic is pretty 'kool'.
Coach Lane
Got the treadmill out of the way! The knee was fine to my astonishment. Will do once a week and increase the pace.
Warm up stretch - 10 min
Deadlift = 15 min
Squat = 8 min
Treadmill = 800@8.23 min
Swim = 8 Laps (small pool)
Stretch = 10 min
Thanks for the updates Mark! Glad to hear the knee is getting better. Let's continue to keep tabs on it. To be honest - I am not really that surprised. The technique you are using to Squat is one that increases the integrity of the knee rather quickly. By securing your knee with your adductors (turning your feet out) while in the knee and hip flexed position and really pushing your knees OUT; you are bound to make some improvements.
On another note - please don't run for another 3 weeks!!! :-) This was only a test to see how far I can push your fitness. We will come back to it...I promise. For now - we need to keep getting you stronger.
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