Category: Yleinen

BOX CLOSED
Happy mothers day!

Mobility Work:
2 min Side Split
2 min Pike Stretch
2 min Middle Split
2 min Bridge Up

How to follow Regionals

60 meter intervall test

Partner 3 rounds for time:

200m farmers carry (2x20kg/2x10kg)
If you drop the plates, do 5 push-ups
(Both go 3 rounds, one rests while other goes for the farmers carry)

How to follow Regionals

“We should not judge people by their peak of excellence; but by the distance they have traveled from the point where they started.”
-Henry Ward Beecher

Turkish get-up (both hands)
1-1-1-1-1

For Time:
30 Power Cleans (1,25 x body weight)

CrossFit -Starting diet

Find your 1 Rep max Snatch for the day

Partner 7 min AMRAP

7 Power Snatches 50/30 kg
(One rests while other snatches)

“Quality is not an act, it is a habit.”
-Aristotle

(Ring) Handstand Progression

“Chelsea”

Each minute on the minute for 30 min:
5 Pull-ups
10 Push-ups
15 Squats

“Without hard work, nothing grows but weeds.”
-Gordon B. Hinckley

Omega-3
Athletes

Double Under progress

Deadlift
3-3-3-2-2-1-1

For time:

Row 500m
Rest as needed
Row 500m

“Things do not happen. Things are made to happen.”
-John F. Kennedy

Power Athlete Diet @CrossFit Football

15 min modified
“Moore”

Complete as many rounds in 15 minutes as you can of:
Rope Climb, 1 ascent (without legs)
Run 400 meters
Max rep Handstand push-up

“Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.”
-Courtesy of CrossFit Inc

The “Whole-Man Consept”

Hip Mobility

Front Squat
4-4-3-3-2-2-1-1

For Distance:
Tabata Car Push

“From the errors of others, a wise man corrects his own.”
-Publilius Syrus

22 min AMRAP
“Whitten”

22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

“Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.”
-Courtesy of CrossFit Ltd