Find your strength in balance | CrossFit Yoga | Goat of the Month Training | Thursdays @ 6:30 PM
FITNESS
A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B. In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.
AIM
A. Five sets of:
Back Squat @ 30X0 tempo
Rest 3-4 minutes after all sets above 75% of 1-RM
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
B. In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.
SPORT
A. Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery. If you want to get ready for the CrossFit Open you need to stick to ONE solid GAME PLAN.
B. Mobility and Maintenance
6:30 PM CrossFit Yoga
*AGAIN, If you want to get ready for the CrossFit Open you need to stick to ONE solid GAME PLAN.