Monday, November 11, 2013

SHARE THE PAIN WEEK

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SHARE THE WEEK (MONDAY-FRIDAY): Friends may attend class with members for FREE (Download flyer–> share the pain week nov.)

Today’s Workout:
Skill: 10 minutes Clean & Jerk (Clean- Focus on Hip/Jump instead of pulling with arms, Jerk- focus on using Hip pop to drive directly below bar)

Challenge: Every minute on the minute for 6 minutes: 60 m sprint

WOD: With a 10 minute time cap, 3 rounds for time:
4 clean and jerk
8 pullups
12 lateral burpees over bar
24 toes to bar

Level 3: 135/95
Level 2: 95/65
Share the pain: C&J with medball/sandbag, ring rows, standard burpees, abmat situps

TWIST BONUS LIFTING (complete before or after class)

Mobility:http://crossfitsocalmobility.wordpress.com/
Hamstring LB smash: 2 minutes on each side
Glute Lacrosse Ball Smash and floss: 2 minutes on each side
Hip External Rotation with flexion: 2 minutes on each side
LB Gap and smash of knee : 2 minutes on either side
VooDoo Floss Knee

Gymnasticshttp://crossfitsocalgymnastics.wordpress.com/
10 minutes of bar muscle-up practice.
Bar muscle-up progressions.
http://gymnasticswod.com/content/bar-muscle-progression-pt1
http://gymnasticswod.com/content/bar-muscle-progression-pt2
http://gymnasticswod.com/content/bar-muscle-progression-pt3

Bonus Lifting:https://crossfitsocal.com/resources/monthly-bonus-lifting/
4×8 banded hamstring curls
4×12 abdominal pulldowns
4×10, reverse hyper

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