July 7, 2014: Foundation’s Day #4

By: ClintMaci Lowery Leave a Comment


Main – CrossFit

First week of Foundations complete, congrats to all our athletes! Everyone is doing amazing, week two here we come!!

DROM: Dynamic Range of Motion (No Measure)

Mobility:  Ankles & Hips

Ankles: Banded Heel Cord ( Anterior Bias)

Hips: Olympic Wall Squat w/ Band ( Happy Baby Test)

Foundation’s Day #4


* Medicine Ball Clean

* Rower

Athletes will learn the proper mechanics of the Medicine Ball clean. This is a fundamental movement that will also assist with learning the mechanics of the Olympic Lifts, such as: Snatch and Clean & Jerk.

Screenshot 2014-07-06 at 10.29.01 AM

Medicine Ball Break Down

Athletes will also learn the proper mechanics and application on how to utilize the Rower. Rowing is a functional movement that engages all the major muscles of the body and works multiple joints through a large range of motion in a natural, powerful sequence in a no-impact manner. We love the Rower!!

Metcon (AMRAP – Reps)

For Total Reps and Cals.:

2 Minute – Row

2 Minute – Medicine Ball Cleans #14 / #20

2 Minute – Row

2 Minute – Medicine Ball Clean #14 / #20

2 Minute – Row

2 Minute – Medicine Ball Clean #14 / #20

Measurement for rower is total calories, Example 10 cals = 10 reps.

Daily Thoughts

“Everything you want is on the other side of fear.” – Jack Canfield

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