06/11/10 – Finally Friday, bringing up the posterior chain

Today’s Links –

• Don’t Mess With Grandma – Ross Training
• The 5 Craziest Gymnastic Skills Ever – So Cal S&C
• How to ditch artificial sweeteners – Zen to Fitness

Jon was on vacation recently and decided to show off some CrossFit skills on a rope swing off a boat!  Awesome pic Jon!

Schedule –

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• 2 x 10 Hip Extensions
• Deadlift – 5-5-5 – Make sure to warm up with 2-3 sets of light weight.  Start your sets @ 70% of your 1RM.  Attempt to reach/break 90% of your previous 1RM.
• Conditioning – AMRAP 15minutes
  • Row 300m – Attempt to keep a pace @ or better than 80% of your 500m max effort
  • Lunge – 20 steps (10 each leg)
  • 10 Ring Dips
• Stretch