Thursday, July 21 CrossFit Workout of the Day
Mobility: The trapezius is a huge muscle that will hinder us from going overhead if we don’t take care of it. Check out these mobs from Smashwerx to unglue those matted down muscles.
Warm up
2 rounds w/ empty bar:
3 strict press
3 jerk dip drives
3 push press
3 behind neck jerks
3 jerks
Strength
Performance
Split jerk: 7×2, ascending (No heavier than 85%)
Fitness
Push jerk: 7×2, ascending
Conditioning
Performance
2 sets of:
2 minutes max reps wall balls (20/14)
Rest 1 minute
2 minutes max reps HSPU
Rest 1 minute
2 minutes max reps toes to bar
Rest 1 minute
Fitness
2 sets of:
2 minutes max reps wall balls
Rest 1 minute
2 minutes max reps DB/KB push press
Rest 1 minute
2 minutes max reps hanging knee raise
Rest 1 minute
2016 07 20