Thought I would give you the choice today. I have listed two conditioning workouts and you get to decide which one you do. There is no strength work today because both conditioning routines have some strength/skill components mixed in.
Buy In
Negative Muscle Ups x 14
Burg/BWLA progressions
Conditioning Choice A
(Taken from the CrossFit Main site on Sunday June 6th)
Five rounds for time of;
21 x 35Kg Thruster
21 x Double Unders
Scale weight to ability and if you can't do double unders do 35 tuck jumps
Conditioning Choice B
"Grace with a twist" - Normally 30 Clean and Jerks for time, we are altering the movement to a Clean and Thruster. Cleans are full squat cleans NOT power clean followed by a squat and thruster.
For time
30 x 62.5Kg Clean and Thruster
Scale weight to ability, even if that means using a PVC pipe. We want more of a metabolic effect rather than this being a purely strength based exercise.
Cash Out (Co-ordination)
Seated wall toss test
Just like Steve McQueen in The Great Escape, sit with your back to a wall. Throw the ball with the right hand so it bounces on the floor then up on the opposite wall before catching in the left hand. Repeat for 30 seconds and count the successful repetitions. Rest 30 seconds then repeat, throwing with the left hand, catching with the right.
Post choice of routine and times to comments or your FK.UK log.
Sprint training will be held this evening at the Varisty Centre in Guildford as usual.
Quick Note: Just to remind you that we will be closed (and there will be no blog postings) for a week from this coming Saturday due to vacations.
Vires et Honestas
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