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Monday 2-22-16

Alright everyone, the CrossFit Games season is kicking off this week, starting with the first workout of the Open, 16.1!  If you haven’t yet, please go read the post we put up earlier, The Open at Swink and read how this will work, schedules and classes.

This week, we begin our Intro program at 4:30pm and we also have different people starting at all hours. The reason we’re bringing this up is because do not be shy, please Please PLEASE make any new face feel welcome!  We were all new once and we hope you had that one person that came to introduce themselves to you to make you feel welcome. Please return that favor. Thanks everyone.

Swink Intro -Foam Roller explanation (lower body) -Importance of power stance

Skill: -Rowing

Row Intervals: 6-10 Rounds of 1:00 on/30 sec off

Core: -Learning Hollow Body

Swink Sweat 5 Rounds (per partner, per movement) P1- 200m Run P2- Wall sit 5 Rounds P1- Lunges down & back (overhead optional) P2- Plank hold (weighted optional) 5 Rounds P1- 10 Burpees P2- DB Goblet hold

Swink Fundamentals -Shoulder Strength -Glute Strength

Strength/Skill: -Clean and Jerk -EMOTM for 12:00, 1 Rep, tough

For Max Reps: -1:00 Max Calorie Row -1:00 Max Burpees -1:00 Max Calorie Row -1:00 Max Pullups -1:00 Max Calorie Row -1:00 Max Power Cleans

Core: 3 Sets of -15/side Side Plank raises -30 sec Side Plank hold

Swink Performance -Shoulder Strength -Glute Strength

Strength: -Clean and Jerk, every 1:30, 1@70% 1@75% 1@80% 1@85% 1@90% -Back Squats, 3×3 @70%

For Max Reps: -1:00 Max Calorie Row -1:00 Max Burpees -1:00 Max Calorie Row -1:00 Max Chest to Bar/Pullups -1:00 Max Calorie Row -1:00 Max Power Cleans (185/125, or heavy for you)

Core: 3 Sets of -15/side Side Plank raises -30 sec Side Plank hold


Toes to bar…they’ll be in the Open.

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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