Many professional and elite athletes are participating in the CrossFit program. Prize fighters, cyclists, surfers, skiers, tennis players, triathletes and others competing at the highest levels are using the CrossFit approach to advance their core strength and conditioning, but that’s not all. CrossFit has tested its methods on the sedentary, overweight, pathological, and elderly and found that these special populations met the same success as our stable of athletes. If our program works for Olympic Skiers and overweight, sedentary homemakers then it will work for you.
Encinitas – Group Class
6 Sampson Stretch
25′ Banded Side Lunge each direction (get low, bands just below knees)
10 Banded Clam Shells each (band above knees)
20 BarBell Glute Bridge
10 DB Side Plank Rotations/side
30 sec BB Quad Smash each leg
30 sec Pigeon each leg
starting at 75% of your 1RM and building…
3 count down.
2 count at bottom.
Come up as fast as possible
1 count pause at top and Repeat
3 Shoulder to OH 135/95 (Rx+ 155/110)
6 x DB Renegade Row + Box Step over 40/25 (Rx+ 50/35)
*1 Renegade Row = 1 Push Up + Row Right + Row Left
** measure box height to the point where you step and box and hip crease is just below knee.