Let’s Do It Again!
Friday, September 20, 2013
Mobility:
400 meter Jog
PVC Dislocates
10 T-Push ups
100′ Bear Crawl
15 Behind the Neck-Close grip Press w/bb
10 Push Press w/bb
Strength:
12 minutes to establish a 3RM Push Press.
Notes: Focus on sitting back in the heels, keeping the chest up and pushing the knees out as you explode upwards for each rep. This translates into the same power we use for the Jerk! Log your score!
Conditioning:
2013 CrossFit Games Open Workout 13.2
10 minute AMRAP:
5 Shoulder to overhead (115/75)
10 Deadlift (115/75)
15 Box jumps (24/20)
Notes: 2013 Games standards for each movement. A shoulder press, push press, push jerk or split jerk may be used for shoulder to overhead. Hips and knees must be fully extended on the deadlift. Hips and knees must be fully extended on top of the box for a rep to count for box jumps.
Cool Down:
Calf Stretch
Plow Stretch
2×15 External Rotation w/theraband
If at all possible, I will make the request for everyone to go Rx in this workout, don’t leave today wondering if you could have done the prescribed weight…just do it. Go hard today and see what you’re made of. I hope to see everyone give it their all, passed out on the floor, leaving a sweat angel for the next class to see.
Have fun!