18.06.11 - South Loop Strength & Conditioning

18.06.11

FITNESS
A. 4 rounds:
Lateral hurdle drill
-Rest 20s
3 box jumps from seated on 12” box
-Rest as needed

Training notes:
Lateral hurdle drills
-Jump as high as possible onto the box rather than using a higher box.
-When doing these agility drills, focus on speed and athleticism. So many of the movements that we do in traditional CrossFit are very sagittal plane dominant (aka “forward and backward”) – so use this as an opportunity to train something different.

B. In teams of two—
3 rounds:
P1: 250m row
P2: Double KB front rack hold
*Each partner rows 250m three times.
-Into
3 rounds:
P1: 250m row
P2: Hold wall sit at parallel
*Each partner rows 250m three times.
-Into
3 rounds:
P1: 250m row
P2: Hold plank
*Each partners rows 250m three times
*25 minute cap.

Training notes:
-This is a longer version of Gym Jones’s “Tailpipe” workout – pace the row accordingly.
-Stop rowing if your partner drops out of whatever isometric hold they’re supposed to be doing.

Record total time.

PERFORMANCE
A. 4 rounds:
Lateral hurdle drill
-Rest 20s
3 box jumps from seated on 12” box
-Rest as needed

Training notes:
Lateral hurdle drills
-Jump as high as possible onto the box rather than using a higher box.
-When doing these agility drills, focus on speed and athleticism. So many of the movements that we do in traditional CrossFit are very sagittal plane dominant (aka “forward and backward”) – so use this as an opportunity to train something different.

B. In teams of two—
3 rounds:
P1: 250m row
P2: Double KB front rack hold (53/hand – 35/hand)
*Each partner rows 250m three times.
-Into
3 rounds:
P1: 250m row
P2: Hold bottom position of squat
*Each partner rows 250m three times.
-Into
3 rounds:
P1: 250m row
P2: Hold plank
*Each partners rows 250m three times
*25 minute cap.

Training notes:
-This is a longer version of Gym Jones’s “Tailpipe” workout – pace the row accordingly.
-Stop rowing if your partner drops out of whatever isometric hold they’re supposed to be doing.

Record total time.

My God if this isn’t the most muscular cat I’ve ever seen

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