Monday March 02, 2015

Hey guys! We have a great week of programming lined up, we’ll post here, on the CrossFit Strength and Justice FB page and website. Check it out!

500m Row or 2 Minutes Jump Rope

Foam Roll/Mobility:

3 Minutes – Foam Roll Calves, Hamstrings, Glutes and T-Spine
10 Leg Kicks
:30 Bretzel Stretch (Each Side)
10 Glute Bridges
10 Cat/Camels
10 T-Spine Openers
10 Squat to Stands

Skill Work/Activation:
2 Rounds:
10 Good Mornings (No Weight)
10 Single Leg Deadlift – 5 Each Side (No Weight)
10 Air Squats

Strength: Back Squat 3×3 (Building to a peak set of 3 for the day – Aim for 75-85% of 1RM on all 3 working sets – Note heaviest set)

Metcon – Partner WOD:
3 Rounds For Time:
1) 500m Row
2) 15 Front Squats *95/65
15 Lateral Burpees

*Choose weight on squats you can go unbroken every set, sub goblet squats if needed

*Partner 1 will complete 500m Row while partner 2 completes all 30 reps of front squats and lateral burpees, rotate once both athletes have finished. Each athlete will complete 3 full rounds

*If rowers allow, athletes may complete this work out individually

*Competitors complete 5 rounds of 250m row, 15 Overhead Squats @ 50% of 1RM snatch and 15 lateral burpees