Monday, November 25, 2013

IMG_9823

Thanksgiving week schedule changes: UPCOMING SCHEDULE CHANGES FROM NOW UNTIL THE NEW YEAR

  • Thursday November 28th- Gym Closed
  • Friday November 29th- 6am and 12pm Class (All other regularly scheduled classes cancelled)
  • Saturday November 30th- Drive, Pop, Punch In-house Olympic Lifting Meet (All regularly scheduled classes cancelled)

Today’s Workout:
Skill: working in pairs of 2: 3 working sets per person: 45 seconds weighted plank hold
beginner: no weight

Lift: 12 minutes to establish: 2RM deadlift
then
3 minutes to complete: 2×4 dropsets of deadlift

WOD: For time:
100 double unders
50 total golblet bulgarian split squats
25 burpee broadjumps
12 2fer1 wallballs
6 deadlifts

Level 4: 2/1.5 pood, 20/14#, 315/225#
Level 3: 2/1.5 pood, 20/14#, 275/185#
Level 2: 1.5/1 pood, 20/14# (standard wallballs), 225/135#
Level 1: no weight split squats, 14/8#  (standard wallballs), 95/65

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

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s