Monday, 11/5/12

Some of you know the WOD for today was supposed to run last Monday during “Sandy” – sorry about that. :)

RUNNING with Ave, 7am.
ROWING, with Ave, at 530pm.
HYBRID/ADVANCED OLY with Jim, at 530-730pm.
FOUNDATIONS, with Sammy, at 630pm.
GYMNASTICS at 730pm, with Sammy.
ADVANCED OLY with Jim, at 730-930pm.
CROGA, with Tim, at 830pm.

Where else might you need this footwork? Hint hint: if you show up today you’ll TOTALLY get it.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.  Don’t forget your pecs!

DYNAMIC WARM-UP: Starsky and Hutches (from CrossFit Football) – 1 rep on each side., Spiderman Step with Hip Lift and Thoracic Mobilization (Cressey) – 1 rep each side, Yoga Push-up (Cressey) – 5 reps. 10 steps of a walking lunge.  Repeat one more time.

EMOM for 10 minutes: Complete a set of 3 weighted supinated grip pull-ups.  Pick a load to attempt to complete for all 10 sets.  If you must move up or down feel free to do so.  The Coach (of course) reserves the right to move you up or down in weight for any missed range of motion or slow reps.  These pull-ups should not be anywhere near impossible, but should not be easy either.

SKILL WORK: The Dumbbell Split Clean



5 Rounds for time of:

Split Clean (40/20 – men at CFCC will be rx’d at 45lbs.), 15 reps.

Pull-ups, 21 Reps

*You must come to full extension after splitting for the clean (feet together and standing with your hip full open is your final position before placing the bells down).

*Be sure to alternate legs (it’s not 30 split cleans total, it’s 15 reps TOTAL).

*If your hands are on the verge of tearing, less pull-ups or ring rows may be used in place of the pull-ups.

An alternate version of “Erin” may also be used for those looking for more of a strength/power bias:

5 Rounds for time of:

Barbell Split Clean (135/95), 10 reps

Muscle-ups, 5 reps

“Erin” is a CrossFit Hero WOD – see the below video for more details.

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