Press 1RM

 Stephanie pressing near her max!

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Warmup (10’)

NORCAL

Skill (5’)

Kick Up to Handstand Progression - Pt.1

1. chalk marks at feet and outstretched hands lying down.
2. hollow body, hands overhead.
3. long lunge, back leg straight.
4. reach hands out and down to ground.

Kick Up to Handstand Progression - Pt.2

1. arms and body tight and straight.
2. push leg off ground.
3. maintain split for now, find balance; work to hold 5 - 10 sec.
4. eventually, bring legs together, 

Strength (10’)

Deadlift 3 x 5

WOD

1-1-1-1-1-1-1

• Shoulder Press [ wmv]

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 247/365:  Scap Suppleness

1. Ball under high rib cage, pull arm up/down, over/back.
2. middle band on wrist, palm up, pull arm across body.  Breathe.
3. low band on wrist, extended rack, turn head away.

Ring Push-ups, Overhead Squats, Row

Gymnastic volume; its almost like this stuff works!

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Warmup (10’)

Gymnastic warmup 2

Skill (10’)

• Gymnastic Volume, 10’

Post sets and total.

Strength (10’)

• Bench 3 x 5

WOD

AMRAP IN 20’

• 8 Ring Push-ups [wmv][mov]
• 8 Overhead Squats [wmv][mov] 65%
• 500m Row [wmv][mov]

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 250/365:  Creating Loaded Hip Stability and Torque

1. band high hip, out the back; hands to ground, pulse leg straight 100 times each side.
2. band mid-ankle, bent leg; flex the ankle.
3. pain ball in butt, knee out & in.

Gymnastic Volume

Meg on the pain ball.  I've got to remember to use the camera during the WOD!

Buy-inWarmup (10’)

Gymnastic warmup 1

Skill (5’)

• Candlestick x 3
• Backward roll x 3

Strength (10’)

• Power Clean 3 x 5 [wmv][mov]

WOD

Pick a gymnastic goat, Pull-ups, HSPU, or muscle-ups.

Repeat sub-maximal reps on the minute for 20 minutes. 

stay within 2 reps for all sets.

Record reps and total to comments.

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 238/365:  Hip Opening

1. elevated pigeon stretch with band out the back/side.
2. Seated pigeon, pain ball in butt (come on, you know what I mean.)

Cindy

On the double pain ball, Pasi searches for thoracic joy.

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Warmup (10’)

NORCAL

Skill (5’)

POSE

• Forward lunge, 10 x each side for 200m (out)
• Partner lean run 200m (back)

Strength (10’)

• Shoulder Press 3 x 5 [ wmv]

WOD: “Cindy”

AMRAP in 20’

• 5 pull-ups
• 10 push-ups
• 15 squats

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 239/365:   Hip Extension, Like Pure Melted Gold

1. Samson, high hip band out to the back and side, hold foot down, ext rotate (push knee out.)
2. Samson, high hip band on back leg out forward, press hip forward, squeeze butt.
3. double ball on thoracic, hug and lever, OH and lever

CrossFit Games Open 11.6

Sprinter Peter stops by for a strength WOD.

Buy-in

Warmup (10’)

CF Warmup

Skill (5’)

POSE

• Partner hamstring pull
• Partner lean and run, 2 x 200m

Strength (10’)

• Back Squat  3 x 5 [mpg]

WOD

CrossFit Games Open 11.6

AMRAP in 7 minutes of the following rep scheme:

• 3 Thrusters 100/65#
• 3 Chest to bar Pull-ups 
• 6 Thrusters 
• 6 Chest to bar Pull-ups 
• 9 ... 
• 9 ...
• 12 ...
• 12 ... 
• etc.

This is a timed workout. Post rounds and reps completed to comments.

Cash-out

Stretching (5’)

Mobility Homework (10’)- Episode 237/365:  Heel Cord Love

1. low band on front of ankle, calf stretch against wall, turn knee out.

2. same with bent knee.

3. legs crossed at ankles over bar, twirl feet; move 1cm, repeat.