Monday August 28, 2023

Warmup

1:30 bike/row

10 BB Good mornings

10 BB Bent over row

10 BB RDL

10 BB windshield wipers (modify by not using the BB)

10 Scapular pushups

10 Alt. v-ups

10 Super-mans

Mobility

Banded front rack stretch :30/Side

Banded hamstring stretch :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 High pulls

5 Hang power cleans

5 power cleans

Skill/Strength

EMOM 10:

2 cleans

Full or power (or one of each).  As heavy as possible with good form. 

Practice full cleans by doing a power clean followed by a front squat.

WOD Primer

5 situps

4 DB snatches

3 negative pullups

4 pushups

5 power cleans

WOD

50 situps

40 DB snatches (alternating r/l)

30 chest to bar pullups

20 handstand pushups

10 full cleans

F:  light DB; ring rows or jumping pullups; box pushups instead of HSPU; light barbell hang power cleans

P1:  185/125

P1.5:  155/105; regular pullups; matador dips instead of HSPU

P2:  115/75; regular pullups; pushups (deficit if possible) instead of HSPU

Last week of CrossFit.com/Dave Castro workouts. 

Choose your own DB weight.  The CrossFit.com version was 50/35.  The .com version was also 50 GHD situps. Stagger start so .everyone can do GHD if they want.  Modify the full cleans by doing power cleans.

Optional WOD of the Week

Cals 15/12/9

Laps 3/2/1