130903 ~ Time to get back on track! Do your cash outs!
Wow! I can't believe it's September already!! It's time to refocus and get back on track.......the open is only 6 months away......we have a tonne of work to do!
Speaking about work.....the coaching staff as started to notice that the Cash Outs are starting to be treated as optional, often being overlooked or skipped. The cash outs are a very important piece of the over all programming, and should be completed at least 3x a week! Over the next couple of weeks, you will notice some new movements involved in the cash out as we will be working on developing a super strong core. Please ask your coach if you have any questions regarding the new movements.
*** Everyone is responsible for completing the GHD 50/50 at least once a week. 50 GHD situps & 50 GHD back extensions. If the GHD machine is free either before or after class, hop on and get 'er' done!!
Hatch Week 8 Day 1
Every 2 min x 6 min complete:
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
Every 90s x 5 min complete:
1 x 5 @ 60%
3 x 5 @ 65%
In a "Fight Gone Bad" fashion complete the following
3 Rounds x 1 min ME Reps @ Each Station
Score - Total # of Reps Completed.
30 Alternating leg V-Ups
30 Side Plank Reach Throughs
30 Superman Arch Holds (1 second hold)
Posted on Tue, September 3, 2013
by CrossFit Canuck