Thursday, November 7, 2013

share the pain week nov.
SHARE THE PAIN WEEK IS NEXT WEEK (MONDAY NOV. 11TH-15TH). FLYERS ARE AVAILABLE AT THE GYM NEAR THE WHITEBOARD.
share the pain week nov. (DOWNLOAD COPY HERE)

Today’s Workout:
Skill: kipping practice

Lift: Every minute on the minute for 10 minutes: Power snatch, 2 OHS @ 75% 1RM snatch
Beginner: 1 clean + 2 front squat @ as heavy as possible

WOD: 4 minutes alternating tabata time intervals of:
thrusters
pullups
then rest 4 minutes
Repeat

Level 4: 95/65#, CTB
Level 3: 95/65#, standard pullups
Level 2: 75/65, standard pullups
Level 1: empty bar, jumping CTB pullups

TWIST BONUS WORK (Preform before or after class)

Mobility (https://crossfitsocal.com/mobility-blog/)
Anterior shoulder lacrosse ball Smash: 2 minutes on each side
T-spine Plate Smash: 2 minutes
T-spine smash Overhead Extension (Bar and foam Roller): 2 minutes
Forearm double lacrosse ball smash: 2 minutes on each side
Voodoo Floss Forearm

Gymnastics (http://crossfitsocalgymnastics.wordpress.com/)
10 minutes of butterfly pull-up practice.
Butterfly pull-up progressions and pull-up efficiency tips (kipping, butterfly, CTB) Notice the elbow position in the kipping pull-up (back) versus the butterfly pull-up (front).
http://www.youtube.com/watch?v=Mvhxum803go&list=PL24CB3D5EC2B1B54B
http://www.youtube.com/watch?v=qZ6NX4yQLCo

Bonus lifting (https://crossfitsocal.com/resources/monthly-bonus-lifting/)
10 minutes sled power steps @ very heavy
40 sled pull-throughs
40 total banded squat jumps

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