Thursday, Nov. 5 CrossFit Workout of the Day
Mobility: Fire up the posterior chain with some PNF (contract/relax) and glute smashing. KStarr explains what PNF is, how to actively stretch the posterior chain when you’re by yourself and how a little bit of change can affect an entire movement.
Warm up
3 rounds not for time:
10 single leg contra-lateral KB deadlift (5e/leg)
10 ring rows
15 hollow rocks
Strength
Deadlift
Fitness/Performance
15 minutes to work to a heavy 2×2 across
Conditioning
Performance
Every 6 minutes for 18 minutes:
1 minute wall balls (20/14)
1 minute pull-ups
400m run
Rest in remaining time
Fitness: Sub jumping pull-ups or ring rows
Score is total combined reps of wall balls and pull-ups.
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