SKILLS for Saturday 10/15/2022 is the DEADLIFT
WORKOUT for Sat 10/15
bench press 10 sets of 3, building to a heavy for-the-day
Kinda “LYNNE”
5 rounds for max total reps:
max rep bench press, 35/55/84kg
max rep pullups
Post heaviest 3-rep bench & score (total bench/total pullups) to whiteboard!
Melissa F
Setting an arched position does two things for us in bench pressing: 1.) it changes the angle of the shoulder in a more productive angle that keeps us safe and allows for fuller muscle engagement, and 2.) provides the shoulders a way to pull back shortening the arms, fire off the lats, and shorten the range of motion even more by lifting the sternum up towards the bar.
ARTICLES
+ Diagnose and Treat Your Own CARB Syndrome – TCSP
(BTW because of him talking about it all the time, I think Zevia >>>>> La Croix)
CrossFit WOD for Thursday 6/21
establish a bench press max, then
“ANNIE”
50-40-30-20-10 reps for time:
double unders
situps
Performance does unbroken double unders and GHDSU.
Post results to whiteboard!
HIIT WOD – 12pm & 5:30pm
(A)
1 round of :30 running in place, :10 squat jacks (aka drop squats)
– high knee run
– butt kickers
– broad/long jump to backwards hop
– icky shuffle
– carioca
– icky shuffle
– broad/long jump to backwards hop
– butt kickers
(B)
[recover and stretch hamstrings then t-spine/shoulder/elbow wrist DROM for throwing]
(C)
2 rounds of :60 on, :20 off
– side-to-side mountain climber
– underhand forward throw
– semicircle mountain climber
– underhand overhead throw
– jumping mountain climber
(D)
3 rounds of 2:30 on, :30 rest
10 rotation throw, L
20 cross chop walking lunges
10 rotation throw, R
20 toe taps
10 ball slams
20 squat thrusts
(E)
ABmaggedon: isometric edition
– 1:00 forearm plank
– 1:00 forearm side plank
– 1:00 forearm side plank on other side
– 1:00 forearm plank + 1:00 Gymnastic-style plank
Foundations 8 WOD
ascending front squats, then
JACKIE
for time:
1k row
50 thrusters, 20/15kg
30 pullups
Time cap is 12:00
