Today was Day #1 at my CrossFit Football Certification seminar. I've been to this one two years ago, but they've added some things and refined the program a little so I thought I'd do it again. Today we did:
- Lots of painful mobility work (dead bugs suck)
- Lots of sprinting and sprint mechanics drills
- Lots of Back Squats (only got up to 315x3, though because there were so many people trying to squat)
- Lots of Deadlifts
- Lots of reps of Floor Presses
- Conditioning Drill: 9-6-3 reps of:
- Dealdift 315
- Strict Pull Ups
- After round one run 1 banded sprint, 2 after round 2 and 3 after round 3.
Time: This wasn't timed but done as fast as possible, except for the runs which were supposed to be all out effort, which required little rest to get your wind back.
I'm pretty sore right now from everything in Day 1, hopefully I can be ready to go tomorrow.
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