Monday, October 21, 2013

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Today’s Workout:
Skill: 3×5 good mornings @ heavy
Beginner: 3×10 BACK extensions

Lift: 12 minutes to establish: 3RM back squat
then,
3 minutes to complete: 2×5 back squat dropsets

WOD: For time:
250 m run
40 abmat situps
400 m run
10 front squats
400 m run
20 total front rack lunges
250 m run
40 abmat situps

Level 4: ½ reps, same run, GHD situps 225/135#
Level 3: ½ reps, same run, GHD situps 155/105#
Level 2: 135/95#
Level 1: 95/65#

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:
4×8 banded hamstring curls
4×12 abdominal pulldowns
4×10, reverse hyper

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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