Greta
CONSISTENCY IS MY GREATEST WEAPON
SCAPULAR HEALTH FOR CROSSFITTERS-4 BANDED MOBILITY EXERCISES TO BULLETPROOF YOUR SHOULDERS
Workout of the Day
Back Squat: 4X3
Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats
Scaling
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 ¾-body-weight back squats
Beginner Option
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats
(Courtesy of CrossFit.com)
Post your scores to the Whiteboard.
CROSSFIT STRIKING WORKSHOP Sunday, February 11th. 8 AM- 5 PM
The CrossFit Workshop: Striking is a single-day immersive experience that teaches participants how to increase overall fitness, core strength, rotational speed and power by incorporating striking drills into CrossFit workouts. Strikes are some of the most functional movements because punching and kicking with true power, speed and accuracy require people to utilize their entire body. This is why fighters are some of the most well-conditioned and powerful athletes in the world.
With this in mind, the Striking Workshop is designed to teach participants to incorporate basic mixed-martial-arts, boxing and self-protection striking concepts into workouts. The course also teaches attendees to program these skills into workouts for greater variance. All this is done in a non-contact format that focuses on proper technique by using shadow boxing, focus mitts, kick shields and a heavy bag.
