Monday 6/22/15

Monday 6/22/15

This weekend:

Intro to HaganaH Self-Defense – Saturday, June 27th, 10:30-12:30 pm.  Registration is open now. This two hour workshop will cover basic strikes and defenses. You’ll get to see knife and gun defenses and maybe even try to disarm Brock…Regular self-defense classes are coming in July. Get started with this workshop. $10 for members/$20 for non-members. 

Yoga with Danielle Brumfield – Sunday, June 28th, 4-5:15 pm. $10

Ten Reasons Every CrossFitter Should Start Practicing Yoga:

1. Yoga improves your range of motion and general mobility

2. Yoga helps you focus

3. Yoga teaches you how to breathe more efficiently

4. Yoga develops your ability to balance

5. Read the rest here.

Warmup
Jump Rope 3 Minutes
10 Downdog Push-ups
10 Internal/External Shoulder rotations (either with Indian Clubs or 5# plates)

Lift
Levels 2-4
8 x 6
Bench Press

Sets across, add 3-5% to what you lifted last week. There are 8 work sets, ALL to be done at the same weight. Rest 60-120 seconds between sets. Please be mindful of the rest intervals–if you haven’t recovered enough in 1-2 min to get all the reps, then stick with that weight next week.

Levels 0/1
10 x 6
Kettlebell Floor Press

Conditioning
“Diphenhydramine”

Levels 3/4
8 Minutes AMRAP
12 Burpees
6 Pull-ups

Levels 0-2
Band assisted pull-ups