CFRE Saturday Clinic & WOD 02/06/16

Feb 5th, 2016

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Category: WOD

CFRE Saturday Clinic & WOD 02/06/16

CrossFit Rugged Edge – CrossFit

Mock L1 Saturday Clinic! We will be fine tuning our skills with particular drills to become better athletes in our fitness craft we call CrossFit! Come on out to find out what this is all about :)

5 minutes of Light Cardio (No Measure)

Row, Jump Rope, Go for a jog (if it’s not raining), etc…

Warm Up 101 (No Measure)

2 sets, 1 length of the turf of the following:

High Knees

Butt Kickers

Alternating Toe Touches


Walking Lunges

Perfect Stretch

Shoulder Mobility 101 (No Measure)

10 Small & Big Shoulder Circles (Fwd&Bkwd), 20 Over and Backs, 20 PVC Pass Throughs, 10 PVC Around the Worlds (R&L), 20 PVC Shoulder Press, 20 PVC Push Jerks.

Mobility 101 (No Measure)

Complete the following progression: Squat stretch, Long Lunge Right, Pigeon Pose Right, Squat Stretch, Long Lunge Left, Pigeon Pose Left, Squat Stretch, Rollie Pollie, Cross-legged Stretch Right, Lower Back Stretch Right, Cross-legged Stretch Left, Lower Back Stretch Left. Hold all positions of the progression for 10 seconds.

Metcon (No Measure)

MOCK L1: The Squat in all it’s glory! From the Air Squat to the Overhead Squat, we will address each point of performance and address weaknesses and remedies to those weaknesses.

CFRE Metcon (tabata air squats) (8 Rounds for reps)

Perform 8 rounds of 20 seconds of work with a 10 second rest of Air Squats (RXplus: bottom to bottom Air Squats… during the 10 second rest you will hold the bottom of the squat position).

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