CrossFit South Rockland

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
3x
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
4x
10:50
20:40
30:30
-Air bike

-Rowing



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