AMRAP Fitness Strength and Conditioning: Thursday Week#10 TEST WEEK (Volume/ Mental Toughness)

Thursday, August 10, 2017

Thursday Week#10 TEST WEEK (Volume/ Mental Toughness)

Warm up

Tornado tag

400m run

Form a circle of 4 or more. One participant is on the out side and tries to tag selected individual in the circle.

Glute and hip activation

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

Skill

Deadlift & push up standard

WOD

CrossFit Open WOD 11.2

15 minute AMRAP
9 Deadlifts w/100 m/155
12 Push ups
15 Box Jumps w/20 m/24

GoFit

Dynamic Warm Up #2

800m run

Walking lunge Sampson stretch

Dynamic walk

Inch worm

Toy soldiers

High knees

But kicks

Toe walks

Power skip

Broad jumps

TTR x 15

Skill

Movement standards

WOD

10:50

20:40

30:30

-Air bike

-Rowing

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World Class Fitness in 100 words

In the words of Greg Glassman, the founder of CrossFit, this is the definition of elite fitness in less then 100 words.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

Powerful Beyond Measure

"Our worst fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented and fabulous?' Actually, who are you not to be? You are a child of God; your playing small doesn't serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God within us. It is not just in some of us, it is in everyone, and as we let our own light shine, we unconsciously give other people premission to do the same. As we are liberated from our own fear, our presence automatically liberates others."

Nelson Mandela

CrossFit South Rockland

Thursday, August 10, 2017

Thursday Week#10 TEST WEEK (Volume/ Mental Toughness)

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