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CrossFit OFF/Z1/CATCHUP 04/01/2016 – CrossFit Rotown
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CrossFit OFF/Z1/CATCHUP 04/01/2016 – CrossFit Rotown

Coach Gino Goossens
4 januari 2016 - Auteur: Coach Gino Goossens Categorieën: CF Competition, CF Fitness, CF Performance en Workout of the day.


  • Mobility: Choose 1 Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with it. Focus on your personal mobility weaknesses.
  • The Thoracic Flow is part of our (mobility) warm-up. Sitting is physically damaging and when you enter the box, you have the opportunity to “cure” your physique by following the Thoracic Flow.

Nutrition Preparation:

  • Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. Read about “Food matters big-time in CrossFit

For those training today:

A. Every 2:00 for 6 sets:
6 Back Squat [tough but unbroken] + 6 Pullups / 10 Slow Ring Rows

B. 50m Walking KB Lunges (heavy as possible)


Row/AB 250m @90%
Rest 1:1

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