14-08-2017

Announcements

NEW Schedule effective next week!

YiQi – CrossFit

Warm-up

25 cal Row (Partner 1)

2 Rounds of:

10 PVC Pass-Thru (Partner 2)

10 PVC Good Mornings

then; with empty barbell (or add 5kg plates for range)

2 Rounds of:

5 Deadlifts

5 Hang Power Clean

5 Power Clean

5 Front Squat

5 Shoulder Press

5 Push Press

5 Push Jerk

Mobility

30 sec Paleo Squat Ankle Mobility (barbell in front rack)

30 sec Samson Stretch (each side)

Shoulder Position Test – Arms in overhead position and thumbs point behind you, ribs in, stomach tight

3 Way Band Shoulder Mobility

Contract and relax in each position for 4 sets of 5 seconds

Banded Shoulder External Rotation 1

(face band, walk backwards to create tension, palms face up, drive head through shoulders, back flat)

Banded Shoulder External Rotation 2

(front rack/ band around elbow and face opposite direction, create tension)

Banded Shoulder Internal Rotation 3

(stand sideways to apparatus, loop band in hand on outside shoulder, palm up, create tension, let the band pull your shoulder across front of body, pull our shoulder back into socket, release)

Shoulder Position Retest

Gymnastics

5 rounds:

30 seconds of kipping pull ups, 30 seconds of rest

30 seconds of double unders, 30 seconds of rest

Pull-ups (Max reps in 30 seconds)

Kipping pull-ups.

Score best of 5 rounds.

Double-Unders (Max reps in 30 seconds)

Record best of 5 rounds.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Use about 60% of your max clean and jerk; fast singles the whole way through should be the best strategy at the weight that you’ve chosen.

(61/43 kg are suggested max)

Posted in: WOD