Dec 4, 2016

Monday 2016.12.05



Warm-up:
- Row 500m
- Spiderman 50 ft
- Inchworm 50 ft
- 2 rounds not for time
- 5 Wall Balls
- 3-5 pull ups
- 10 air squats
- 5-7 mins individual focus as desired


WOD:
For time:
- 50 Wall Ball (20/14)

Followed by 9-7-5
- 115/65lb Power Snatch
- Chest to Bar Pull ups

This is a short, CrossFit Open like WOD that will require some thought about pacing strategy. You want to get through the wall balls with enough left in the tank to complete the snatches and pull ups with minimal breaks, unbroken if possible. 50 wall balls unbroken is achievable, but the metabolic cost is likely to leave you gasping. Consider breaking it up into schemes like 20/15/15, 10’s, or even 5’s with minimal rest between sets.

Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Post time to Comments.


Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!
On Ramp – 10 Dec 16 @ 0830

4 comments:

Mark Vidotto said...

5:14

AARON DEVAN said...

That's fast! I forgot that they were C2B pull-ups until the second round.

AARON DEVAN said...

4:41

Matt Slyder said...

10:57 @ 95#

Pulled hamstring

Health points = 9