Wednesday – 141001

Since the fall of 2009, I have followed CrossFit.com on a daily basis. (Once you’ve drunk the Kool-Aid, you can just affectionately refer to this as “Main Site.”) In the past couple weeks, they have been putting up some strong instructional videos. I particularly enjoyed the above.

I blatantly stole the examples and cues from this video for my Overhead Squat Tutorial at the noon class. (Sorry I forgot about it at the 6am, gang!)

As you’re gearing up for today’s high skill movements, spend some significant time during the CrossFit warmup actively working at your position of restriction in the Overhead Squat.

And practice your dang double unders, for goodness sakes.

Warmup

5 Minute Spealler Warmup
Lacrosse Ball Scaps
Smash Traps

Strength

Shoulder Press*
3-3-3+
90%(70%-80%-90%)

Team WOD

“Top to Bottom”

Teams of 3

Row 9k*
Switch Every 2min

While “Resting,” complete the following before returning to the rower:

50 Double Under
10 OHS (115/80)

*36min cap

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