Sean ripping up a 350 lb PR! Great Form!!!

If you missed Monday’s CFT then you’ll be doing that. If you’re done with your total then look below.

Jumping Muscle-up to Support. 5 sets, hold for max seconds.  If your support position’s weak, then just work on that with no MU.

Handstand Hold. 5 sets, hold for max seconds. No wall. Get with a partner and work on kicking up properly. Work on your hollow position!

“Flight Simulator”

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

All rounds must be completed un-broken. 15 min cut off. Good Luck!

New toys are up!!!

CrossFit Total

Max Squat

Max Press

Max Deadlift

Click here for rules of the CFT

5 RFT

15 OHS – choose the weight
500 m Row
15 K2E
15 Ring Dips

Cricket  – Partner WOD

Teams of 2 divide and conquer – both people work at once
3 rounds of:
20 double unders 
19 Box Jumps 24/20
18 Pullups
17 KB Swings
16 Wall Ball
15 burpees
250m Run carrying a med ball

Then Death by Situps – add 4 situps per min (4 the first min, 8 the second min, 12 the third min…)

Wow, “The Seven” was terrible.  I definitely got my butt kicked and it looked like you guys did too.  I’m really impressed by the times from the AM people, you guys are doing great.  Today is going to be a day that has a bit more rest and technique involved.  I want to see perfect form during the skill portion of the workout, then everyone should go hard and fast for the short baseline WOD.

Warmup:
200 single unders
dynamics (high knee, butt kick, leg kick, bear crawl, lunge walk)

Skill:
3 Rounds for Quality
10 Squats – use a target and focus on getting your butt back and down.  Depth does not matter as much as keeping your spine straight (maintain lumbar curve), your hips back, and your knees out.  Once you get those 3 things working right, then work on depth.  Keep your arms up overhead to help maintain that spinal extension.
10 KB Swings OH 44/26: Keep your spine straight throughout.  Starts with a perfect deadlift, then a swing that is driven by your hips with your shoulder blades pulled back the whole time.  Don’t over arch your back at the top and don’t let it round at the bottom.
10 Wall Ball 20/14: Same cues as the squat and reach full extension
10 Deadlift 95/55 (25-33% of max weight): looking for perfect form on the way up and on the way down.  We want to see controlled movements in both directions and don’t drop the weights.

WOD:
Baseline / Intro WOD
500m Row
40 Squats – use a target
30 Sit ups – hands touch the ground overhead and then come up to touch your feet – butterfly or regular, but your feet cannot be supported underneath anything
20 Pushups – chest to the floor, go from knees if you have to
10 Pullups

Post WOD:
Stretch (quads, calves, hamstrings, pecs, hip flexors, triceps) try to hold each stretch for a minimum of 30 seconds
Foam Roll something: x2 min / side
lacrosse ball something x2 min / side