Monday, November 4, 2013

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Today’s Workout:

Skill: 3×5 goodmornings @ as heavy as possible

Lift: 13 minutes to establish: 1RM back squat
then, 4 minutes to complete: 2×3 back squat drop sets

WOD: 1 minute: max deadlifts *
then, 15 minute AMRAP:
50 bar facing burpees
25 GHD situps
25 pistols

*on first round only, subtract max deadlifts from 50 burpees. (ex. L4 completes 12 deadlifts at 315#, then his first round is 38 burpees, 25 GHD, 25 pistols)
Level 4: 315/205
Level 3: 225/135 (max of 20)
Level 2: 135/95 (max of  20), abmat situps, pistol rollups
Level 1: 95/65 (max of 20), abmat situps, pistol rollups

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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