October 14th 2009 Workout of the Day – WoD
October 14, 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
Once through the following series:
- 100 Skips
- 15 Squats
- 15 Dips
- 15 Sit Ups
- 15 Body Rows
- 15 Groiners
Alchemy CrossFit Workout of the Day:
Today’s focus is power and the explosive application of strength:
- Clean
- 5 – 5 – 5 – 5
Then finish with 5 rounds of the following triplet:
- 10 Power Cleans
- 10 Pull Ups
- 10 Sprawls
Post load and time to the Forum.
The point of today is Metabolic Conditioning pick a light enough weight for the power clean, and scale the pull ups as needed to complete the 5 rounds with no breaks. For the Heavy cleans at the start – ramp up the weight with 3 min rest between sets.
