Tuesday, October 29, 2013

adrian clean

 

Today’s Workout:

Skill: Kipping practice

Lift: Every minute on the minute for 9 minutes: 3 seated on ground strict press @ 65%
Level 2: super set with varied grip strict pullups
Beginner: strict press

WOD: 15 minute ascending 1,2,3,4…etc. ladder of:
ring pushups
abmat situps
pendlay rows

Level 4: 115/75#
Level 3: 95/65#
Level 2: standard pushups, 75/55#
Level 1: standard pushups, sandbag rows

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:
3×18 DB chest press
100 total @ 135/95# kowerski rows
3×15 axle bar underhand bent over rows

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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