November 6th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation:

Alchemy CrossFit: Bringing Elite Fitness to Hamilton.

Dynamic Mobility Stretches:

• Shoulders
• Hip Flexors
• Torso Twists
• Good Mornings
• Ankles

3 times through the following series:

• 20 High Knees
• 10 Groiners
• 20 Body Rows
• 10 Incline Push Ups

Then 3 times per leg/direction each of the following ladder drills:

• fast feet forwards
• fast feet laterals
• cutting drills
• shifting drills
• 4 square

Alchemy CrossFit Workout of the Day:

Today’s focus is Strength Endurance.  Load, form and range of motion take priority over speed.

The  Grizzly Bear:

Complete the following series 7 times to complete 1 round, then rest as needed and complete 5 rounds in total:

• 1 Power Clean
• 1 Push Press
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

Add weight every round.  Mens RX 95,105,115,125,135.  Womens RX 55,65,75,85,95.

Post load to the Alchemy CrossFit Forum.