Thursday, November 20, 2013

turkey brunch competition

 

If your in town Thanksgiving weekend join Coach Veronica and the Drive, Pop, Punch Crew for a fun in house Olympic Lifting Competition. See details above.

Today’s Workout:
Skill: 10 minutes to establish max weight turkish getup

Lift: Every 30 seconds for 6 minutes: 2 deficit deadlifts @ 55% 1RM
Beginner: standard deadlift

WOD: With a 10 minute time cap, 2 rounds for time of:
80 ft burden run
20 burden squats
80 ft burden run
20 pistol rollups
with remaining time complete:
max burden run

Level 3: log, standard pistols
Level 2: sandbag
Level 1: medball

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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