Kirsten (note: Kirsten's weight was actually 30#)
Sarah
Peter
Debi
Do your self-critique. Compare with footage from last weekend's excellent CrossFit / USAWeightlifting Open. Check out Session 1, Hour 5. Snoop around the archives for men and women doing snatch, clean & jerk, and a CF WOD.
Buy-in
Shoulder prep (Kelly Starrett)
- Pushup circles
- 1” Pushup
- Pushups wide - narrrow
- Side triangle, 10 x foot taps
- Walkouts
- DROM
- Hang actives
- Chinups wide to narrow
- Pullups wide to narrow
Hip Prep (Kelly Starrett)
- 10 squats
- Knees out
- Pigs On Ice
- Squat straddles
- Groiners
- Active split
- Tall squats
- Fences
Skill
- Muscle-up progression
- Pose: Arms in back, forward lean
Strength
- Power clean 3 x 5
WOD
“Jack” (scaled)
Complete as many rounds as possible in 20 (15) minutes of:
10 x Push press 80/50 (15-25) pound, 10 reps
10 KB Swings
10 x Push press 80/50 (15-25) pound, 10 reps
10 KB Swings
10 Box jumps
Cash-out
Stretching
Mobility Homework Free Your Scap, Free Your Mind
Test: feel scapulae in pushup; breathing, turn your neck.
Scapular mobility, 5 min each arm. Mix:
- Rack position overhead, palm up, tension neck up-forward-away.
- Band, palm up, block with other hand. Turn into it.
- Ball between ribs near scapula. Oscillate arm: across lower body - up by ear. Move ball around.
Jack. 45 lb push presses, 26 lb KB, 16" box. 9 rounds plus 10 more push presses and 5 KB swings. Today, I was in Tractor Supply lifting 50 lb bags of horse cubes into my cart. A man exclaimed, "Gee, do you want help? I don't want you to hurt your back!". I didn't have the heart to tell him that I had lifted 4500 lb over my head in less than 20 minutes the day before!!
ReplyDelete