Workout of the Day 06/25/13


Workout of the Day 06/25/13
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Warm Up: 

Run 400 Meters

3 Rounds of:

10 Air Squats

20 Alternating Lunges with Elbow to the Ground

5 Walk Out’s with a Push Up

 

Wod:

 

Strength:

Back Squat, work to 3 rep max. Start with 10 reps at a lighter weight, then add weight and complete 8 reps, then 6 reps, 4, and finally 3 reps. Add more weight as you work down in reps. Your 3 rep max should be heavy and to failure.

Between sets of your back squat complete 5 Box Jumps

 

After completing your strength section, 

 

3 Rounds of: 

Draw a line and complete 20 side to side jumps over the line – This is for ankle stability.

10 Ring pull ups, with a tilt

10 Ring Dips, use a band, or small jump for assistance

 

* Your Not done yet! Keep scrolling down to the bottom! You still have a conditioning circuit!

 

How to: Side to Side Jumps

 

Modified Pull Ups:

Beast Zone: (MET CON) 

Here is where we increase your heart rate, and get the blood pumpin.

5 Rounds for Time:

12 Thrusters

Wall Walks

 

Not sure what the heck a thruster is, check this great demo out!

Wall Walk Demo:

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A little more about Natasha Hawkins...

Experience: Division 1 Fastpitch Softball player at San Jose State. Degree: B.S in Marketing and Advertising Certifications: Certified Level 1 CrossFit Trainer Interests: She loves the way the brain works and how personalities and attitude can create a warrior of an athlete that will always persevere and make success for themselves. While she is not a certified nutritionist she studies and practices the Paleo diet and Zone eating. Quirk: I am an avid archer and hunter. Yup, it's true. I have shot archery since I could walk, and hunted with my Dad since I was born. I also have a sister (Cheridan Hawkins) who is a stud pitcher for the Oregon Ducks Softball Team and is on the Junior Olympic Team. My youngest sister Charli Hawkins trains with me at CrossFit and is also a catcher on the 12U California Grapettes. Follow Natasha on Twitter: @NatashaBHawkins