Wednesday, April 20 CrossFit Workout of the Day
Mobility: Hip & shoulder mobility for both snatches and overhead squats – this one is a little long, but if you can spare 7 minutes, there’s a lot of variety and good information here. The “Y T W’s” done at the end of the video can also be done the Crossover Symmetry bands.
Warm up
3 rounds or 8 minutes:
10 PVC pass-thrus
10 around the world (5/direction)
10 superman dislocates
10 OHS
Strength
Performance
Snatch balance + 2 overhead squats
1 complex every 2 minutes for 12 minutes
Fitness
Overhead squat
6×3, across or ascending
Conditioning
Performance
4 rounds for time:
5 deadlifts (1.5x bodyweight)
10 hspu
15 pull ups
Fitness
4 rounds for time:
5 deadlifts
10 KB strict press
15 jumping pull ups
*15-minute cap
2016 04 19