Congrats to Morgan Voz and Jordan Klein for getting your FIRST DEADHANG PULL-UPS!
Specialized Classes: CrossFit Endurance (Rowing) with Liz at 530pm, Mobility with Tim after the noon for a half hour, and at 730pm, Intro to Olympic Lifting with Erin from 6-730pm.
Sign up for the Games Team. Do it. Before I personally call you out. Remember, I know where you live…
SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Upper Back, 20 passes. Foam Roll the rest, 3 minutes.
DYNAMIC WARM-UP: 1 attempt at a max set of Kipping Pull-ups or, if you do not kip or would like to use strict pull-ups instead, max a set of strict pull-ups. Use any grip you wish. 3 sets of 10 Bulgarian Goat Bag Swings.
SKILL WORK: The Push Press
STRENGTH: Front Squat, Peak of 2.
METABOLIC CONDITIONING: A variation on a CrossFit Football workout:
Complete as many rounds as possible in 10 minutes:
3 Any Way Overhead – 75% of body weight
6 Push Ups
9 Russian KB Swings (2/1.5)
*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack, rx’d will be from the floor.
*If you haven’t learned to Russian KB Swing yet, complete 9 Bulgarian Goat Bag Swings instead.
In this workout, done for 12 minutes, Tim did 10 Rounds + 6 Push-ups. Arrus did 8 rounds + 6 Pushups. Both used 190lbs.
CROSSFIT ENDURANCE (ROWING) with Liz at 530pm:
9 rounds: 1 min on, 1 min off @ 95% effort.