Tuesday, October 8, 2013


Today’s Workout:

Skill: tabata hollow rocks

Lift:  Every minute on the minute: 3 close grip bench press @ 70%
Level 2: super set with 3 L-pullups
Beginner: standard bench press

WOD: 15 minute AMRAP:
15 per arm: single arm dumbell press
burpee broad jump 40’
15 pendlay rows
burpee broad jump 40’

Level 4: 50/35#, 155/115#
Level 3: 35/25#, 115/75#
Level 2: 35/25#, 95/65#
Level 1: 25/15, 75/55#

TWIST  BLOG BONUS WORK (Complete before or after class)

Mobility: (view more at www.crossfitsocalmobility.wordpress.com)
LB Gap and smash of knee : 2 minutes on either side
Hamstring LB smash: 2 minutes on each side
Barbell Calf Smash: 2 minutes on either side
Double LB Low Back Smash: 2 minutes (Rest 2 minutes) repeat 2 minutes
Voodoo Floss Thighs and Hips

Bonus Lifting:
4×20 half weight reverse hyper
5×5 clapping pushups (rest 20 second per set)
3xmax pullups (use medium band)

Gymnastics:(view more at www.crossfitsocalgymnastics.wordpress.com)
Rolling pistol (one legged squat) – candlestick roll
10 minutes of rolling pistol practice.

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