Thursday 12.9.15 WOD NOTES

Saturday 12.12.15 – Holiday Amazing Race
CrossFit Main Line – Closed
CrossFit R5 – 8:30am, 9:30am WODs, No Open Gyms

The times below are estimates, budget this amount of time to insure that everything is completed within 1 hour.

Dynamic Effort Lower

Mobility: 6min

3min each sided: Video link below 0:00-1:35. 2 mobility pieces on each leg.

Dynamic Warm Up: 5min

Strength: 15min

Back Squat (3×6 @ 70% 1RM)
Week 1 of 3, DE back squat for strength endurance). Communication to athletes how the rep schemes is flipped this week and will be for the next 3 weeks. instead of 6×3 (18 reps) we are completing 3×6 (18 reps). Same volume but the added reps will focus on strength endurance, the ability to with stand muscle fatigue. Generally we see this in high repetition max effort lifts, 8,10,20 rep maxes as lower weight. In this scenario we are training lower reps at heavier percentages.

WOD: 20min

“The Trust Buster”
Deadlifts (135,95)
10 Handstand Shoulder Touches (L+R=2)
Front Squats (135,95)
10 Handstand Shoulder Touches
If not Rx weights Athletes should be able to complete DL and FS unbroken. Handstand shoulder touches, follow the video below, including the modifications.
Shoulder touches, transfer of body weight, balance, for handstand walks.
Athletes will perform wall walk until belly touches the wall. Do not let Athletes kick up on wall. The wall walk is part of the development phase.
Rx: shoulder touches with belly touching wall
1. Climb wall to 45 degree angle or lower, then perform slow hand releases, elbow or shoulder touches.
2. Hand releases, elbow or shoulder touches in stick bug with feet on box or on ground.
3. Athlete can not go upside down, hold elbow and toes plank position for 30sec.

 Cool Down Stretch: 2-3min

$ Out

100 Heavy kneeling banded ab crunches