PVCF’s GIRLS TEEN STRENGTH AND CONDITIONING SUMMER PROGRAM!
This program is designed specifically to fit the needs of the female teenage athlete who is in their summer off-season.It will focus on strength training, metabolic conditioning, injury prevention, increasing flexibility and stability, and improving overall confidence.
THE WOD FOR FRIDAY, FEBRUARY 13th is...
Be sure to your ten minutes of pre-class dynamic flexibility work.
1. Back squat 2-2-2-2-2. 15 minutes to work up to your best double for the day. Begin counting work sets when your sets of two start to feel challenging.
2. Technique review: building the toes to bar (10 min)
3. Deliberate practice: 8 positions of the clean (10 min)
4. “Reebok CrossFit Games Open WOD 14.4”
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie row
40 Wall-ball shots, 20/14lbs
30 Cleans, 135/95lbs.
LIII: as rx’d
LII: scale toes-to-bar, cleans, and muscle-ups to appropriate level of complexity and load
LI: Four rounds not for time of row 15 cal, 12 hanging knee raise, 10 wall balls, 8 muscle cleans, 6 pull-ups.