Sept. 10, 2013 CFI WOD Group Warm Up: 10 Arm Swings (10 Forward, 10 Back) 10 Shoulder Rotations (10 Forward, 10 Back) 10 Wrist Rotations (10 Internal, 10 External) 10 Hindu Push Ups 3x30sec Hand Stand Holds (Int. and Beg: Pike Hold) 10 Leg Swings 10 Carioca 10 Squat Jumps Skill: Adv.- Split Jerk Int. - Push Jerk Beg.- Shoulder Press A. Practicing the dip, drive, and catch footwork. Adv. 3sets of 5reps dip, drive, to split position (Bar/PVC, no pressing) Int. and Beg. 3 sets of 5reps dip, drive, to partial squat (Bar/PVC, no pressing) B. Tall Jerk (Press up and go into the catch and lock out position, no dip and drive) Adv. 3sets of 5reps (Bar/PVC, Press up and land into a split jerk) Int. 3 sets of 5reps (Bar/PVC, Press up and land into a push jerk) Beg. 3 sets of 5reps (PVC) shoulder press C. 3sets of 5reps (Increasing) Adv. Split Jerk Int. Push Jerk Beg. Shoulder Press Metcon: RX: Ascending Ladder (Increasing reps EMOTM for 15min.) Hang Clean and Jerk (105/75) Pull Ups Scale 2: Ascending Ladder (Increasing reps EMOTM for 15min.) Push Press (95/65) Pull Ups/ Band Pull Ups Scale 3: Ascending Ladder (Increasing reps EMOTM for 12min.) Shoulder Press (45/35) Body Rows Cool down: Partner Shoulder Openers hold for 2min.
Posted on: Mon, 09 Sep 2013 16:11:23 +0000