Friday, October 11, 2013

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Drive, Pop, Punch Olympic Lifting Clinic this Saturday from 12pm-5pm. There are still a few spaces so sign up today by emailing Coach V at natbsquatter@hotmail.com.

Today’s Workout:
Skill: finding appropriate sub for HSPU

Lift: 12 minutes to establish: 1 RM push press
then, 3 minute to complete: 2×3 drop sets of push press

WOD: 2 rounds for time and reps of:
max kipping (no butterfly) pullups
800m run
max handstand pushups
750m row

Level 4: strict pullups
Level 3: Rx
Level 2: strict DB press
Level 1: jumping CTB pullups, strict DB press

SOGOFF: 2 minutes of tabata bicep curls

TWIST  BLOG BONUS WORK (Complete before or after class)

Mobility: (view more at www.crossfitsocalmobility.wordpress.com)
Couch Stretch: 2 minutes on each side
Adductor Barbell Smash: 2 minutes on each side
Planter Surface Smash: 2 minutes on each foot
Voodoo Floss Calf and Ankles

Bonus Lifting:
4×4 weighted chinups
4×4 weighted dips
4×8 seated DB press

Gymnastics:(view more at www.crossfitsocalgymnastics.wordpress.com)
10 minutes to establish max height box jump.

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