Tuesday, November 5, 2013


Today’s Workout:

Skill: tabata hollow rocks

Lift: Every minute on the minute for 9 minutes: 3 seated on ground strict press @ 70%
Level 2: super set with 5 ring rows
Beginner: strict press

WOD: 3 rounds for reps of: (keep track of 400m split)
400 m run
max bench press
400 m run
max pullups

*Score is reps and worst 400m time

Level 4: 225/135#
Level 3: 185/115#
Level 2: 135/95#
Level 1: 95/65#

TWIST BONUS WORK (complete before or after class)

Mobility Blog (http://crossfitsocalmobility.wordpress.com/)
T-spine Smash with Double Lacrosse Ball & plate : 2 minutes
Shoulder Rotator LB Smash and floss: 2 minutes on each side
Overhead Tissue Smash: 2 minutes on each side
Tricep lacrosse ball smash: 2 minutes on each side
Voodoo Floss Shoulders & Tricep

Bonus Lifting (https://crossfitsocal.com/resources/monthly-bonus-lifting/)
3×18 DB chest press
100 total @ 135/95# kowerski rows
3×15 axle bar underhand bent over rows

Gymnastics (http://crossfitsocalgymnastics.wordpress.com/)

  • 10 minutes of bar muscle-up practice. (Bar muscle-up progressions available)

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