Monday, November 30, 2015 CrossFit Workout of the Day
Rebecca, Ilana and Coach Jay tackle a 5M race before their Thanksgiving feasts!
Check out this mobility tip from Coach Alicia on today’s jerks: Back to the Darkside, a simple serratus activator for going overhead focusing on limited overextension of the lower back: https://www.youtube.com/watch?v=4Rx-cykPTt8
Warm up:
3 rds nft:
14 single arm DB lunges
15 sit ups
20 double unders
Strength:
Jerk: 5×1 @75-80%
Fitness:
push jerk
Performance:
split jerk
Conditioning:
Performance:
9 minute AMRAP
15 thrusters (95/65)
21 box jumps (24/20)
12 ring dips
Fitness:
9 minute AMRAP
15 KB thrusters
21 step ups
12 hand release push ups
2015 11 29