Monday- November 26th

November 26, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

High knees

Floor touches

10 hollow rocks

10 supermans

10 squat jumps

10 push ups

10 burpees

  + Today's Warm-up Movements:

          *Goblet Squats x 10 moderate weight

          *KB Shoulder Press x 10

          *KB Swings x 15

 

 

 

A1. Practice Bracing Your Core

-Watch this video: 


1. Squeeze glutes, 2. Breathe out/bring ribs down, 3. Breathe into abs-Run through the steps with no weight:

-Perform with the barbell only, 5 squats, 5 presses, and 5 deadlifts bracing the core before EVERY rep

 

 

A2. Warm up your Back Squat, Shoulder Press, and Deadlift to about 90% if you need more than the 5 minutes described below. Suggested warm up 5-3-2-1-1 (50%-60%-70%-80%-90%). 

 

B. Holiday Open WOD #2A- "The CrossFit Total" aka turkey gainz

The SUM of the best of each lift:        (30 minute clock)

1. Back Squat            (0-10:00)

2. Shoulder Press      (10:00-20:00)

3. Deadlift                (20:00-30:00)

 

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

 

This WOD will have a 30 minute time cap. 10 minutes for each lift. The first 5 minutes will be for warm-up and will not count toward your score. The second 5 minutes ( 5:00-10:00, 15:00-20:00, and 25:00-30:00) you will take your 3 attempts- and 3 attempts only (failed reps count as attempts)! If you fail all 3 attempts in those 5 minutes, your heaviest weight for that lift will be recorded as a 0. You cannot count warm-up attempts in your total. 

 

If you are competing in the Holiday Open, you need to read the movement standards on the score cards, and you MUST have a coach watch all 3 of your attempts for each lift. 

Please submit a score card to the cash box by Thursday at 7pm. 

 

 

C. Buy-out

Foam Roll quads, hamstrings, upper back x1:00 each

 

 

Holiday Open WOD #2B will be performed tomorrow- 2k Row for time.

 

 

 

 

 

 

 

 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

July 7, 2020

July 6, 2020

July 4, 2020

July 3, 2020

July 2, 2020

June 30, 2020

June 29, 2020

June 27, 2020

June 26, 2020

Please reload

Archive
Please reload

Search By Tags

I'm busy working on my blog posts. Watch this space!

Please reload