REST Day - Olly Techniques - Official CrossFit Warm Up - 17.12.10

Utilize the rest day to work on skills and drills, ensure you do a good warm up before you commence.

Work on one of your weaknesses ie: Snatch, Muscle ups etc. If you have a chink in your Armour work on it.

The official CrossFit warm up is in the April 2003 CrossFit Journal.

3 Rounds 15 reps of each:
Squat – Front Squat – OHS
Sit Up – Abmat – GHD
Strict Pull Up
Bridge Prone Hold 1min
Ring Dip
GHD – Superman hold 1 min

Samson Stretch (Do the Samson stretch once each round for 15 – 30sec)
Trigger point

Hold Squat for 10 min

Comments

[Admin]

WOD 17 Dec 2010

Rest Day.....

0500

So we went through the following....

CFS team warm up
BTW monthly 2min challenge = max 24"/20" box jumps Peter 34 Amie 34 step ups Tracey 32 Will 21 
2 min plank hold
1min left side hold
2 min Ab crunch hold
1min right side hold
10 min squat hold Amie 42sec Will 3:00 Tracey 7:30 Peter as Rx'd
Kipping drills
Rope ladder climbing drills in prep for next week

Comments: Amie Tracey & Carts all have some work to do to strengthen their core to be up to speed. Pretty good effort over all. It will be interesting to see the Bear Grylls WOD part 2 effort :)

0615 

CFS warm up
BTW monthly 2min challenge = max 24"/20" box jumps Danielle 42
7 min game of Hooverball
Dan won 
Danielle 7 Batch 5

Mini Austere WOD

300kg Tyre flip 30m
21 sledge hammer swings
300kg Tyre flip 30m
10 Basketball hoops at 5m - Miss penalty 5 Air squats

Danielle 10:08
Batch 12:30

Comments: We tested out some CF games and they did not let us down