Monday, October 7, 2013

10/07/2013 Greetings!






     Greetings CrossFit Zen!  It has been a great pleasure to finally meet all of you and watch you train.  Just from what I've seen, I can tell Garrett and Dione have taken great care and diligence in training you all in not only solid basics but also forming a close knit community.  I look forward to getting acquainted with your present training and future goals.                                                         - Zeb Pascual

WARM-UP
5 Minutes Rope Work
D.R.O.M.


10-15 Reps
1-2 Rounds
OH Squats (Light/Medium)
Pull-ups
Push-ups
KB Swings
Superman
Good Mornings

Sampson Stretch


SKILL REVIEW
1 Hang Power Snatch + 1 Overhead Squat

Notes:  Do not sacrifice form for load.  Ideally, where your feet land from the Hang Power Snatch is where you will Overhead Squat.


Partner WOD

CrossFit
5 Rounds each, relay style
10 Burpees
200 meter sprint

Notes:  First 2 rounds fast paced, last 3 rounds all out.  Lone Rangers 1:1 rest.


COOL-DOWN
200m Walk or Run
Pass-Throughs
Cat On The Box
German Stretch
Cobra
Downward Dog
Pigeon Stretch / Double Pigeon
Quad Stretch
Deep Squat
Sampson Stretch





 
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