Monday, November 18, 2013

Smash Collage

 

Amazing job representing CrossFit SoCal at the Southern California Competition League’s Fall Smash this weekend Megan Hardt, Hannah Krumrich, Megan Grubbs, Sarah Downey, Nate Weldon, and Michael Lemoi. Here are some awesome pictures taken by Coach Johan this weekend!

TODAY’S WORKOUT:
Skill: tabata hollow rocks

Lift: 12 minutes to establish: 3 RM Deadlift
then,
3 minutes to complete 2×5 dropsets of deadlift
Level 2: Deadlift pinpulls or deficit deadlift

WOD: 10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters
Burpees

Level 3: 95/65#
Level 2: 75/55#
Level 1: empty bar

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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