Friday, CrossFit Games Open 11.4

Kirsten working on her muscle ups.  Learn new skills!

Buy-in

Warmup (10’)

CF Warmup

Skill (5’)

Backward Roll Progression Pt.1

Candlestick drill:

Strong setup hollow, arms overhead

Squat down, roll back to shoulders

arms  behind ears on ground

return to standing

Repeat with flexed arms (mobility necessary)

Repeat with bent legs

Backward Roll:

continue with hips over head

drive legs back and down

Strength (10’)

Deadlift 3 x 5

WOD

CrossFit Games Open 11.4

AMRAP in 10’

• 60 Bar-facing burpees
• 30 Overhead squats, 120/90#
• 10 Muscle-ups

Bar-facing burpees: do the pushup portion with your head towards the bar and your body perpendicular to the bar.  Stand up and jump over the bar; that’s one rep.  Turn around to face the bar and start your next rep.

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 224/365:  Pulling The Sword From a Poor Position, and Your Transmission

1. On hands and knees, one foot crossed beside other knee. Push femur back into the socket and load up the hip capsule.
2. On one knee, down on one elbow, hand anchors foot down, push knee out with other hand.
3. Test (optional:) Pull a sword out of a stone.  Well, take a look at the video.