Monday, April 9, 2018

Saturday, April 7, 2017
April 6, 2018
Tuesday, April 10, 2018
April 9, 2018

Monday, April 9, 2018

Announcements!

CrossFit Games 2018

Atlantic Regional← tickets on sale, info here
June 1-3, 2018
Palm Beach County Convention Center
650 Okeechobee Blvd, West Palm Beach, FL 33401

Did you know that we have been doing Cross-Over Symmetry for 1 YEAR!
Happy Anniversary TCCF!!

The deadline to sign up for the Festivus Games is this Saturday, April 14th!
The Festivus Games will be held on April 21st at Harbor City CrossFit in Melbourne.
This is a great opportunity for our members to participate in a competition with other CrossFitters in our Area!
Please consider signing up as a participant or coming out to spectate and cheer for our TCCF athletes!
All Festivus Games workouts can be seen at the link provided below↓

Festivusgames.com ←Info Here.
→Coupon Code: 04201810off

**********************************
HAPPY BIRTHDAY MIKE HAMILTON (4/8)!


Warm-up:
Run 200 meters
30 Dynamic Calf stretches
20 Slow Air squats↓↓↓
Remember your Squat Therapy:
→Ankle 
Mobility = Elevate heels
→Hip Mobility = Press out and in with a bumper plate
→Trouble getting below parallel = Squat to a Med Ball
→Squatting too low = Squat to a Med Ball 
10 PVC Pipe pass throughs
5-10 Chest-to-bar pull-ups ←scale as needed (see options below)
10 Push-ups ←scale to knee push-ups

Piriformis stretch
10 Dynamic supine scorpion
10 Dynamic prone scorpion
Foam roll

Skill:
The Pistol ←Do your best to scale the Pistol to a level where you can still get full depth on your squat. (see options below)

WOD:

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

CrossFit WOD Tips With Rory McKernan
The Kipping Chest-to-Bar Pull-Up
The Push-Up
The Pistol

Scaling
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises. 

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups 
15 single-leg squats elevated on a plate or box, alternating
*After every 3 rounds, run 400 meters

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 box chest-to-bar pull-ups ←forward, back, jump!
5 push-ups + 10 knee push-ups
15 single-leg squats to a bench or holding the rig, alternating
*After every 3 rounds, run 400 meters

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
3-way shoulder on the rig
Death stretch
Foam Roll

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