Can you hang?! Mike C. Wod

February 6, 2012 5 Comments by UteCrossFit

This week each of our coaches has programed a workout from the bottoms, up.

More importantly, this is a “hopper” week. A “hopper style” workout is a workout thrown at you and you have to be ready for anything!! We throw something at you and you rise to the occasion because you prepared!

These are workouts are new and do not have benchmark times. So each day, one female and one male will win the workouts, be that person!

Coaches who have programmed this week are Alli, Elliott, Bryan, Taylor and Mike! Enjoy their love

Workout, by Mike:
Pre Wod:
3 Rotations: 20 meter bear crawl, 30 second hollow hold, 10 perfect pushups.
3 Rotations: 20 Waiter walk (kettlebell overhead) with each arm, 5 light Thrusters with one kettle bell each arm (So thats 30 total).

Hip opening drill together.
-Slide to one side keeping knee out and butt back. Hold for a few seconds then slide to the other side keeping the butt way back while doing so. Do this 10 times on each side.

WOD: 100 Squat Clean Thrusters (35# DB, 25# DB) Can also use barbells(45#/35# or kettlebells(16k/12k).
- (Bring dumbells and barbells below the knees each time, kettlebells through the legs.
****Every minute on the minute do 5 burpees.********

Post WOD: Group Mobility work led by the coach.
(when coach brings the group back together he/she says put your right foot, you put your right foot out, you put your right foot in and you shake it all about.)
-Lacrosse ball behind scapula for two minutes each side, working the arm through the whole range of motion.
-Couch stretch :30 on 3x ea

6:00am Endurance Wod
Pose running drills
Wod:
10-8-6-4-2
10 meter sprint
Power Clean 95/65
Squat Jump

Rest: 2:00
1 mile run for time.

9:30&10:30 Wod Mommies and daddies please get signed up for kiddie care on the east gym calendar.

Challenge: Tabata Hollow Holds
Wod:
5rds for time
10 Thrusters 95/65#
10 Pull Ups
•1min rest btw rds

3:00pm Advamced CrossFit