Thrash Session 18July2012

Tomorrow’s programming had to be done quick! Tonight I am going to WWE event with the awesome Ms. Eve Torres and the pretty boy CEO and former Navy Seal Brent Gleeson from NBC’s Stars Earn Stripes! Brent and Eve are both amazing and it was an honor being on the show with these two incredible people!

Warm Up

400m Run or Row

2 Rounds
10 Samson Stretch (5 each leg)
10 Caterpillars
10 Cats & Dog’s
10 Spider Man’s
10 Scorpions
10 PVC Pipe Pass Throughs
10 Overhead Squats

Burgener Warm Up

Weight Training:Snatch Pull and Snatch Balance 5X5X3X3X1
CrossFit HQ Snatch Balance
CrossFit Tuscaloosa Snatch Pull

or

Speed/Endurance Training
10 rounds 100m Sprint 30 sec rest in between
1 Mile Run

Work Out:12min AMRAP

400 M Run or Row
5  Hang Cleans
7 Ring Dips
10 Pull Ups

CrossFit Hang Cleans

Skills Training: Hand Stand Push Up 10X10X10X5
If you don’t have a HSPU then check out CrossFit Paradiso HSPU Progression

Cool Down:
400m Run
Static Stretching
Roll out with a foam roller and lacrosse ball
Ice down your sore joints

Scaling:

Operator ( 155lb Hang Clean men/ 95 lb Hang Clean women)

Level 4 (Prescribed) ( 135lb Hang Clean men/ 75lb  Hang Clean women)

Level 3 (Intermediate) (115lb Hang Clean men / 55lb Hang Clean women)

Level 2 (Progressing) (75lb Hang Clean men/ 45lb Hang Clean Women)

Level 1 (Beginner) (Comfortable weight clean)

**If you don’t have ring dips or pull ups use a band!

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