Monday, October 28, 2013

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WANT TO IMPROVE YOUR DOUBLE UNDERS? SIGN UP FOR THE Rx Smartgear Double Under Clinic coming to CrossFit SoCal on November 23rd (https://rxdoubleunderclinics.webconnex.com/cfsocal)

Today’s Workout:

Skill: 3×5 good mornings @ as heavy as possible

Lift: 12 minutes to establish: 2 RM Back squat
then, 3 minutes to complete: 2×4 back squat dropsets

WOD: 18 minute AMRAP:
25 burpee box jumpovers
6 front squat
100 double unders

Level 4: 155/115#, 24/20”
Level 3: 135/95#, 24/20”
Level 2: 95/65#, 200 single unders, 20”
Level 3: 20 squat reps with bar, 200 single unders, burpee over bar

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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