Wednesday, June 8 CrossFit Workout of the Day
Mobility: If you’re looking to build strength for gymnastics movements, check out this article from Breaking Muscle. “By focusing on bodyweight progressions, athletes have the opportunity to increase relative strength, strength endurance, mobility, proprioception, kinesthetic awareness and more.”
Warm up
3 rounds:
10 PVC pass thrus
5 hollow rocks
5 superman
10 kip swings
Skill
3 rounds of:
1 minute max reps/time
Level 3: C2B pull ups
Level 2: Pull-ups
Level 1: Bar hang
Rest 1 minute
1 minute max reps/time
Level 3: Strict hspu
Level 2: Kipping hspu or hspu negatives
Level 1: Handstand hold (facing away or wall facing)
Conditioning
21-15-9-6-3 reps for time:
Hang power cleans (95/65)
Lateral burpees over bar
2016 06 07