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Tuesday, June 27 CrossFit Workout of the Day

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Required reading: Stay tight! How to breathe, brace and save your spine from Athlete Daily

Do you remember the first time someone cue’ed you to stay tight? It’s a common expression in weightlifting and CrossFit but unfortunately, most novice (and intermediate) athletes have no clue what that actually entails.

But not breathing correctly and creating the proper tightness under heavy weight can lead to back pain, poor midline stability, weak glute activation, tilted pelvises and a host of other issues.

Mobility: Today’s mobility focuses on recovery on the chest and shoulders through yoga. These videos are specific to weightlifters. Even if you can’t do the whole routine, choose a couple poses.

Warm up
2 rounds w/ PVC:
10 pass-thrus
10 OHS
10 Sotts press
5 duck walks (forward/back)

7 sets:
Muscle snatch + power snatch + snatch
No heavier than 65% of snatch

3 rounds for time:
20 burpees
30 KBS (53/35)
50 double unders

*15-minute time cap