Book a No Sweat Intro Now →

Mon 8-10-15

Posted on Aug 9, 15

Warm Up

Spend 6 mins on foam roller

-2 min IT band

-2 min adductors

-2 min glute/ piriformis

10 roll to v sits

10 Fire Hydrants (each leg)

20 Mtn climbers

10 groiners

30 sec samson stretch (each leg)

 

WOD:

“The Crush Games Qualifier #1”

10 min time cap

Perform the sequence in order

8 cleans (f 85/ m 135)

15 wb (f 14/ m 20)

8 cleans (f 95/ m 155)

15 wb

8 cleans (f 115/ m 185)

15 wb

8 cleans (f 125/ m 205)

15 wb

8 cleans (f 135/m 225)

15 wb

8 cleans (f 145/ m 245)

15 wb

8 cleans (f 155/m 265)

15 wb

8 cleans (f 165/ m 275)

15 wb

 

** if time remains after the 165/275 round, continue rounds at final weight.

 

After Party:

8 sets of:

Seated box jumps x 1.1.1

(aim for a very high box, reset after each one. Do not rush through these, focus is being as explosive as possible.  If you go through super fast, the height wasn’t appropriate for your skill level)

 

 

Mission Statement: Adoration Fitness will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.