Monday, October 14, 2013

It’s SHARE THE PAIN WEEK

share the pain week oct - Copy

share the pain week oct – Copy

Today’s Workout:
Skill: Movements review/teaching

Challenge: 3x flexed arm hang: total time, chin must be above bar at all times

WOD: “300” for time:
25 pullups
50 deadlifts
50 pushups
50 box jumps
50 floor wipers
50 clean and press
25 pullups

Level 3: strict pullups, 135/95#, 24”, 1 pood
Level 2: kipping pullups, 135/95#, 24/20”, 1 pood
Share the Pain: jumping CTB pullups, 95/65#, 20”, 1 pood

TWIST  BLOG BONUS WORK (Complete before or after class)

Mobility: (view more at www.crossfitsocalmobility.wordpress.com)
T-spine Smash with Double Lacrosse Ball: 2 minutes
Shoulder Rotator LB Smash and floss: 2 minutes on each side
Tricep barbell smash: 2 minutes on each side
Voodoo Floss Shoulders

Bonus Lifting:
4×10 heavy reverse hyper
3×8 heavy GHR
3×8 barbell turkish situps
3×8 front rack bulgarian split squat

Gymnastics:(view more at www.crossfitsocalgymnastics.wordpress.com)
Kipping handstand push-up progression.
Tripod tuck up to headstand: 3 x 5
Wall climb: 4 x 3

 

 

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