How Hard Could It Be?

For Quality:

Burgener warm up with PVC

10 Overhead Squats with PVC

10 Snatch Balance with PVC

30 seconds Sampson Stretch each leg

1 minute Pigeon stretch each leg

2 minute Overhead Mobility drill (skip to minute 3:00)

Burgener warm up with bar

5 Overhead squats with bar

5 Snatch Balance with bar

Load up, rest as needed, then perform

Three rounds for time of:

30 Wallball shots, 20 pound ball (10.5 foot target)

75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Rest as needed, then perform

For Quality:

50 Situps

25 Toes to Bar

15 Knees to elbows


November 2011 - 2011 WOD Blog Image

Anyone see the similarities to a deadlift?

Todays workout is classic CrossFit, in that it doesn’t look very hard on paper, yet this was one of the workouts from the CrossFit Games in 2009. For all you with tight low backs out there, take time to warm up extra today. Use of a foam roller or lacrosse balls, really loosening up those hammys and focusing on good form are all highly recommended! Gretchen has done this workout a few times and finds it helps to focus on keeping the knees out to shorten the distance of getting the bar below your knees and giving an advantageous back angle.

Watch and review the Burgener Warm up for todays wod, and don’t forget the hook grip! Remember that your brain will be more willing to pick up something and swing it over your head if it is confident that you have a secure grip. For the NLI competition this weekend, I taped my thumbs for the first time and really enjoyed the additional friction and strength it provided.

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