Sunday, June 29

“When sitting in meditation, say, ‘That’s not my business!’ with every thought that comes by.”

—Ajahn Chah

Announcements

• Trevor Pogue from CrossFit 1088 in Ocala, Florida will be in town and offered to guest-coach our Monday 5:30pm class on June 30. Come check it out!

Warm-up

3 rounds, not for time, of:

1 min of jogging, biking, or rowing

30-45 seconds of foam rolling your back

30 seconds of jumping jacks

10 box step-ups and step-downs

8-10 stiff-legged deadlifts, empty/light bar

8-10 hollow rocks or sit-ups

30 seconds of banded marching

6 hip & back extensions

Strength/Skill

Superset:

Single Leg Dumbbell Deadlift 24-24-24-24

Athlete Instructions

8-12 reps per leg

Movement Demos

• Single Leg Dumbbell Deadlift

For quality:

L-Sit, 2 mins

Movement Demos

• Watch the video for variations and scaling options

WOD

9-8-7-6-5 reps, for time of:

Deadlift, 65% 1RM

Box Jump, 24/20 in

Toes-to-bar (Knee Raises/V-Ups/Sit-Ups)

Athlete Instructions

Goals

Super Fitness Robot time / rounds: 

6:00 or less

More Likely time / rounds: (consider scaling if this seems unrealistic)

10:00

For time, or not.

Movement Demos

• Deadlift

• Box Jumps

• Toes-to-bar

Cool Down

Foam Roller, Back, lats, etc

Cobra Stretch - abs

1-2 minutes

• Foam Roller, Back, lats, etc

• Cobra Stretch - abs