MOVEMENT DEMOS | Wall Ball
Starting with a squat, drive the medicine ball up to a ten foot target and repeat! Remember to keep the chest and elbows up and descend to a below parallel
Water Baby
Snatch 1-1-1-1-1-1-1 reps Do you know the Burgener Warm up? Remember to check the video library for a review on the movements! Be sure to welcome Alex to the gym
Knowledge is Power!
“Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds. I don’t own a television for one reason, its a
Bench Press
I know you think you know how to bench, but watch the video if you have a couple minutes. You might be surprised:) Mobility Suggestions: Internal Rotation Stretch Internal
Joe D does WOD 11.4
10 minute AMRAP of: 60 bar facing burpees 30 overhead squats, 120lbs 10 muscle ups
Coool Down Time
Track day at Santa Monica College tomorrow at 6:30pm! CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 120 pound
Couch stretch with Explanation
A great stretch for those big movers, the Quads! There are a few variations without the wall for those with ankle flexibility problems. Enjoy!
Cat Stretch on a Box with Explanation
To help improve shoulder flexion and your overhead position. Hold for 30 seconds to a minute depending on comfort level.
German Stretch
To help improve shoulder extension. Be careful to avoid pain in your elbow and shoulder. A more advanced variation can be done hanging from rings or a bar.
MOVEMENT DEMOS | Wall Extensions
Don’t be fooled by the appearance of this movement! This is to address the common problem of forward or anterior biased shoulders. We are attempting to pull the shoulder back
