In sport, the ability to focus is essential to success. Whether it’s executing a lift, making it through a long run or a 10 minute AMRAP; if you aren’t in the right mindset your performance is taking a hit.
Did you know practicing breath control as well as the coordination of mental concentration through yoga can improve your CrossFit performance?
Join CrossFit OIB in January | Thursday’s @ 6:30 PM | Goat of the Month Training | CrossFit Yoga w/ CFOIB Alum Pam Batchelor
Winter | Spring Semester Begins Today
Click here to view class schedule & program descriptions
FITNESS & AIM
“2014”
In teams of two, with only one teammate working at any time, complete three sets for max reps of:
4 Minutes of Shoulder to Overhead (95/65 lbs)
Rest 2 Minutes
4 Minutes of Front Squats (95/65 lbs)
Rest 2 Minutes
4 Minutes of Burpee over Barbell
Rest 2 Minutes
TRAVEL WOD
10 min AMRAP:
100m run
50 squats
25 sit ups
SPORT
“2014”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)
13 Anchored Sit Ups
14 Wall Ball – Push Press (20/14 not a full squat)
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.