Thursday- March 21st

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Floor Touches

*Glute Pulls x 20

A. Three sets of:

Bent Over Barbell Row x 8-10 reps @ 31X1

Rest 60 seconds

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Hollow Hold or Hollow Rock x 60 seconds

Rest 60 seconds

B. “Goat Day”

On the Minute x 20

Odd – Movement 1

Even – Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Pull Ups, Handstands, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Ask coaches for suggestions.

C. Mobility and Maintenance- can be done at home if needed- but do it!!

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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