Novemeber 10th 2009 Workout of the Day – WoD

November 10, 2009 by Coach Morden  
Filed under Workout of the Day

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:

  • 15 Push Ups
  • 10 Body Rows
  • 15 Sit Ups
  • 15 Supermans
  • 10 Lunges

Then 3 times through 10 M Shuttle Sprint.

Buy In: 3 min max air squats.

Alchemy CrossFit Workout of the Day:

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

Begin with:

  • Push Press 3 – 3 – 3 – 3 – 3 – 3 Rep rounds  Push for a new 3 RM.

Complete 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Reps of the following couplet.

  • Push Press
  • L – Pull Ups

Cash Out: 3 sets of max rep Double Unders

Post load to the Alchemy CrossFit Forum.

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