4/13/12

Main Group


The workout is going to have two portions- running skill work and a Crossfit WOD

Watch the video below from Brian Mackenzie from Crossfit Endurance for Drills and Technique Cues!
Notice how the ball of his foot lands right under his hip and he pulls his heel to his butt.
LEAN AND FALL FORWARD RATHER THAN PUSHING OFF THE GROUND


Warmup:
Running Drills
General Dynamic

Skill Work:
On the Minute for 8 Minutes-
Run a length of Nelson, quick but not sprinting, focusing on technique

WOD:
Use the squat racks/cages in the gym for this WOD
4 rounds-
12 DB snatches, alternating arms
8 Toes to Bar (scale to knee raises)
8 Burpees, jump and touch the pullup handles






Tyler's Group


We're modifying some named Crossfit workouts to fit in our running course in Nelson 3 laps is about 350m


"Hell-en"
9 Nelson Laps
63 Swings
36 Pullups
6 Nelson Laps
42 Swings
24 Pullups
3 Nelson Laps
21 Swings
12 Pullups

OR

"Helen"
3 rounds:
3 Nelson Laps
21 Swings
12 Pullups

Movement Prep: