
Thrash Session 8Jul2012
Warm Up:
400m Run or Row
D.R.O.M.S (Dynamic Range of Motion Stretching)
2 Rnds
25 yards Frankenstein Walk
25 yard High Knees
25 yard Lunges
25 yard Karaoke or Tapioca
25 yard burpee broad jump (Remember do not jump 6″ in the air and clap above your head, substitute the broad jump)
Rest about 30 secs
1 min Planche
then roll into 30 second right hand side planche
then roll into 30 second left hand side planche
then 45 second regular planche
Burgerner Warm Up
Weight Training: Back Squat
This is the most basic movement you must master to be successful in CrossFit so please use proper form. If you established your 1RM already you will know the exact weight to use. If you don’t have it, now is the time to establish this.
Rob Orlando, Dave Lipson and David Millar doing squats
Start out at 65% of your 1 RM and work up to 85%.
5X5X5X5X3X3
The Work Out:
FOR TIME: 5k Run or Row
then
2 minutes Max Effort Pull Ups
2 minutes Max Effort Burpees
Skill Work: L Sit Hold
5 rounds of 30 seconds hold
The L – Sit Progression Courtesy Gibson Athletics
Cool Down:
400m Jog
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
Scaling: There is no scaling! Run as fast as you can like Zombies are chasing you!