Thursday, April 21, 2011

Friday, CrossFit Games Open 11.4

Kirsten working on her muscle ups.  Learn new skills!

Warmup (10’)
Skill (5’)
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
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.
Stretching (5’)
  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.

1 comment:

  1. Pasi: 60 Bar Facing Burpees, 27 OHS @ 55#
    Meg: 60 Bar Facing Burpees, 19 OHS @ 35#

    We did this one on Tuesday. 60 burpees is time consuming!


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