Gettin’ Funky!

Tuesday, December 6, 2011

Warm-up:
10 Roll to stand-up
15 second flexed arm hold on rings
10 Snatch grip behind the neck press
5 Push-up
5 Push-up (wide)
5 Push-up (narrow)
5 Push-up (planche)
Plate walk

Practice movements and perform:

Five rounds for time of:
5 Hanging ring extensions (right arm+left arm=1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Post time to comments.

Today promises to be another unique crossfit experience.  The Sots press works balance, shoulder flexibility, and upper body strength.  Ideally your weight is in your heels at the bottom and your torso is upright with your gaze on the horizon.  This is deceivingly difficult so scale down to PVC if you need to.  If you are unable to support your full weight on the rings for the ring extensions, you can self spot this one by standing on a box to lessen the load on your shoulders.  Some classic old school tumbling to make your head spin should make for an interesting workout!

Jefferson.