Day 2: Monday, February

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Lots of fun Friday evening as two exceptionally talented CPHS alumni athletes showed up to use the weight room. Jason McCullagh, owner of Mettle Sports Training, put Pat O’Rourke through a thorough warm up and mobility session before we rolled out the Olympic lifts. Jason and Pat were standout Volleyball stars for the Garnet and Gold.

The fun has just begun!!!

PREPARATION:

  • 1 minute Paleo Chair
  • 1 minute Plank
  • 1 minute Pigeon Pose each leg
  • 10 Bird Dogs

SKILLS:

  • Air Squats
  • Paleo Chair
  • Hand-Release Push Ups
  • KB Swings
  • Bench Press

Met-Con WOD:

with a partner (you REST while your partner works)

5 rounds of:

  • 20 seconds of Air Squats

1 minute REST

5 rounds of:

  • 20 seconds of Hand-Release Push Ups

1 minute REST

5 rounds of:

  • 20 seconds of KB Swings

2 minutes REST

  • Bench Press demo

Get in a group of 4 and complete Bench Press as follows:

  • 1 set of 15 reps with bar
    • 1 set of 10 reps with a little weight
    • 1 set of 6 reps with a little more

1 minute REST

  • Tabata Sit Ups
  • “Tabata” refers to any exercise that we do for:
  • 8 rounds of:
  • 20 seconds of WORK followed by 10 seconds of REST
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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on February 5, 2017, in Uncategorized. Bookmark the permalink. Leave a comment.

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