Workout of the Day

Fitness

CANADA DAY WOD
A. Five sets, not for time, of:
30-45 second Handstand
10-15 second L-Sit
1-3 Skin-the-Cats
*Choose the most difficult variation possible for L-Sit

AMRAP in 20 minutes of:
7 Toes-to-Bar
1 Shoulder-to-Overhead (185/125lbs)
15 Kettle-Bell Swings (53/35lbs)

 

Competition

Fitness Workout

 

Barbell

A. 20 minutes of Cleans:
1 Pull to above the knee (first pull) + 1 Clean (aiming for 90%+ of best clean)

B. 10 minutes:
3 x 3 Hang Power Clean (above the knee) @ 75-80%

C. Front Squat
1 x 4 @ 55%
1 x 3 @ 65%
4 x 3 @ 85-87%

D. Accessories, pick 3:
1) Glute-Ham Raise
2) Weighted Back Extensions
3) Weighted Planks
4) Glute Bridge
5) GHD Sit-Ups

 

Blog Post - Is Foam Rolling Pre-Workout Counterproductive?

Check out our latest blog post from coach Storm on his experience with foam rolling pre-workout: http://www.crossfitqueenstreet.com/blog/2015/6/29/is-foam-rolling-pre-workout-counterproductive

 

 

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