Wednesday, May 30, 2018

Tuesday, May 29, 2018
May 28, 2018
Thursday, May 31, 2018
May 30, 2018

Wednesday, May 30, 2018

Announcements!

Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help…her cancer has returned.
Click above to connect with their Go Fund Me page!
We are “Sebastian CrossFit Rockstar Crew”

Do you know where our AED is?
If we had an emergency would you know how to use it?

Save the DATE! TEAM WOD! Friday, June 8th @ 5:30 PM!

Mobility TOMORROW at 5:30 PM! ←Sign up in RhinoFit!

Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit!

CROSSFIT GAMES Atlantic Regional…This weekend ~ June 1-3
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HAPPY BIRTHDAY TRACI!!!

Warm-up:
Jump rope

V-ups
Box jumps
1-Arm Dumbbell Snatch

WOD:
“Traci” …prepared by Trainer Traci and programed in honor of her birthday!

Tabata:
~V-ups
~Box Jumps 20/24″
~1-Arm Dumbbell Power Snatch (alternating arms) 35/50#
~Double-unders*

The Tabata interval is 20 seconds of work  followed by 10 seconds of rest for 8 intervals per movement. We will complete the full 8 rounds of one movement before moving on to the next. There is no rest between movements…there will be a total of 32 intervals
Post total reps from all 32 intervals…

Scaling:
V-ups may be scaled to tuck crunches.
Choose a box and a dumbbell weight that allow you to go unbroken for 20 seconds for 8 rounds.
*Double-unders may be scaled to 
single-unders ~ they count 1/2  rep.

Core Training – Week 3/Session 2:

For this session, take no more rest between sets or exercises than 1 minute.
This session is Not For Time… focus on a tight core and good technique.

1. Plank up/down
•4 sets of 10-15

2. GHD sit-ups  or ABMAT sit-ups
•4 sets of 10-25

3. GHD hip extensions
•4 sets of 10-25

Recovery/Stretching:
Cobra to Child’s pose
“Y” stretch
Foam Roll

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