Thursday, November 14, 2013

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Challenge: tabata row for calories

Skill: snatch

WOD: “Isabel” For time:
30 Snatches

Level 3: 135/95#
Level 2: 95/65 #
Share the Pain: 45/33# bar or choose weight (Perform 3 rounds: 10 Barbell snatches, 250m row)

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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