“Optimism is a strategy for making a better future. Because unless you believe that the future can be better, you are unlikely to step up and take responsibility for making it so.” – Noam Chomsky
Thanks to Coach Stacy for today’s workout!! We are loving these videos 😊
GROUP PREP
200m jog
10 Air Squats
10 Worlds Greatest
10 Samson Lunges
Barbell Warmup – use a barbell, pvc, or broomstick
5 Good Mornings + 5 Back Squats + 5 Overhead Press + 5 Elbow Rotations + 5 Front Squats + 5 Romanian Deadlifts
STRENGTH
Deadlift
3 sets of 5-10 (depending on how much weight you have available- use a barbell, dumbbells, or find a heavier odd object to lift- functional fitness, right?!)
Romanian Deadlift
3 sets of 5 (barbell or DB)
WOD
“Broomstick Mile”
with a PVC or Broomstick only!
25 Back Squat
25 Front Squat
25 Overhead Squat
400m Run
25 Strict Overhead Press
25 Push Press
25 Push Jerk
400m Run
50 Hang Cleans
400m Run
50 Power Snatch
400m Run
*Scale the amount of reps, or the distance of the run. This is a great time to practice technique! Make sure you are jerking the bar, even though we know you don’t need to 😊
MOBILITY
10 PVC/Broomstick Passthroughs
30 sec Deep Squat Hold
30 Wall Stretch (face the wall, lean into the wall with arms overhead in V position, let chest drop through)
CrossFit Reserve 