Tuesday, December 8th
I came up with a short warm up that not only will do exactly that (warm you up) but will also help you work on your weightlifting which as you know is very important. The warm up is up to you to do on your own when you come into the gym. Because we have no set class times there is no official warm up before the group starts the workout. So if you want to improve your lifts and warm up which you know is helpful because I often here “I perform better several minutes into the wod”, I wonder why! Don’t use your workout as your warm up. Here is the Warm up read it, learn it, live it!
Run, Skip rope or Row for 3 minutes
20 Shoulder dislocates with PVC pipe
With a PVC or empty bar Perform this complex 5 times
Mid Hang Snatch Pull
Mid Hang Squat Snatch
Overhead Squat
With a PVC or empty bar Perform this complex 5 times
Mid Hang Clean Pull
Mid Hang Squat Clean
Front Squat
With a PVC or empty bar perform
10 Push Jerks and 10 Split Jerks
It’s here if you want to do it and it will help a lot!
Workout:
9 Rounds For Time
5 Thruster (Whatever weight you can handle while maintaining perfect form and full range of motion)
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.mov
7 Chest to Bar Pull ups (If you can do chest to bar then do it, if not then get as close as you can! If you use a band use the next one down)
