Thrash Session 11Jul2012
So apparently today they had the first CrossFit Games surprise event. I am cool with that and all but I really wanted to go watch. It was on Camp Pendleton and since I love CrossFit and am stationed there, you think they would have put the word out a little bit more so I could have helped out. Either way I think it’s awesome and we are going to do some CrossFit Games inspired work outs today! I can’t wait to go to the games this weekend, get in some work-outs and watch the games go down. I am slightly out of shape as I have had a few days off! I am busy getting this site up and running as well being a new father. Babies need a lot of love and attention and I absolutely love my little girl.
400m Run alternating 100m forward/100m backwards or 400m Row
10X single unders
10X alternating legs( also known as high knees)
10X cross overs (crossing your arms as you jump through the rope)
10X skiing (jumping side to side)
10X double unders (if you don’t have your double under yet, do two single unders and then attempt to speed up your wrist speed and get 1 double under)
D.R.O.M.S (Dynamic Range of Motion Stretch)
If you have a specific area thats bugging you, grab a foam roller or lacrosse ball and roll it out.
Burgerner Warm Up
Static Stretching (Stand by for video coming in a week or so)
Roll out with a foam roller and lacrosse ball
Ice down your sore joints
Operator Level ( 24lb wall ball men/ 20lb wall ball women)*
Level 4 (Prescribed) ( 20lb wall ball men/ 18lb wall ball women)*
Level 3 (Intermediate) (18lb wall ball men/ 16lb wall ball women)*
Level 2 (Progressing) (16lb Thrusters men/ 14lb wall ball women )*
Level 1 (Beginner) (Comfortable weight wall ball)*
* If you don’t have muscle ups yet then either 1) use a band or 2) Do 10 Pull Ups and then 10 Dips to fill the requirement
**If you don’t have double unders than try and do 1 double under for every 2 single under. If you are having an issue with that than you must do 90 single under to equal those 30 double unders.