Yoga 906 Power Flow
6:30pm tonight
Free to CF906 members, $5 drop-ins
Bring a mat, and see you all there!
OnRamp:
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift
Bench press
A GENERAL WARM-UP AND SKILL
GENERAL WARM-UP
2 rounds
10 Ring Rows
10 Strict Shoulder Press
10 GHD Sit-ups, V-ups or Sit-ups
10 Barbell Good Mornings
10 Barbell Front Squat
30 second Butchers Block Stretch
GYMNASTICS SKILL
3×10 seconds Hanging L-Sit or Tuck Sit
10 Strict TTB to a target with partner or scale up to 10 strict toes to bar
3×3 position TTB drill with partner
B FRONT SQUAT
WOD, part 1
Build to a max in 12 minutes of
2 Front Squats
INTENDED STIMULUS
Build to a heavy front squat in a controlled timeframe. The toes to bar drills in the gymnastics session will make this movement a bit more demanding on the trunk than normal.
C WOD
WOD, part 2
3 Rounds
21 Box Jumps (24/20″)
15 Kipping Pull-ups (no butterfly allowed)
INTENDED STIMULUS
This is a short and fast paced workout. Faster times will be under 5 minutes.
SCALING OPTIONS
1) Box Jumps
If 21 box jumps takes longer than 1 minute to do, scale to 15 reps. Scale height so that everyone is jumping and not stepping up.
2) Pull-ups
If an athlete has capacity of 10+ pull-ups unbroken attempt the workout as rx’d.
If an athlete has a max capacity between 5-9 pull-ups unbroken scale to 10 reps each round
If an athlete has a max capacity between 2-4 reps scale to 7 reps each round
If an athlete cannot do pull-ups scale to a band assisted pull-up for 10 reps each round. At a tension that allows rounds to be completed in 2 sets or less.
D COOL DOWN
Banded lat stretch, 60 seconds per side
Standing calf stretch, 60 seconds per side
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