WORKOUT for Saturday 8/1/2020

Sunlight Shadow Boxing

Like Manny’s shadowboxing class but do it in the sun! A combination of bodyweight and shadowboxing conditioning. Get nice and sweaty in the sun (sunscreen recommended)

Warm-up:
DROM for spine, neck, shoulders, hips, arms, wrists, elbows
10 nose-breathing burpees
10 air squats
10 push-ups
10 v-ups
10 push-ups
10 air squats
10 nose-breathing burpees
1:00 plank

Practice Movements:
– Are you Orthodox (right-hand forward) or Southpaw (left-hand forward)?
– With your muscle memory from CrossFit, utilize your hip-turn/swing to deliver power (not your shoulder or elbow) pivoting on your back foot when necessary. Flex your abs and glutes and exhale sharply with every swing. Do not fully lock out your elbow with every swing.

Slow, deliberate technique practice:
1:00 left jab
1:00 right jab
1:00 left hook
1:00 right hook
1:00 left uppercut
1:00 right uppercut
Alternate occasionally with a “low blow” where you do a half-squat then jab or hook
Stay on the balls of your feet, take a few seconds between rounds to shake it out and stay loose

WOD:
10 minutes of freestyle boxing
Keep consistent for 10 minutes. If your arms are getting heavy, take 10 seconds to shake things out then get back to it!

Cooldown:
Brisk walk for 5-10 minutes
Stretch out your shoulders and abs

READ: The Scourge of Hygiene Theater – The Atlantic
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