Wednesday, March 23 CrossFit Workout of the Day
Mobility: Kelly Starrett uses the PNF method to prepare for the deadlift. PNF: proprioceptive neuromuscular facilitation – set of stretching techniques used to enhance both active & passive range of motion in order to improve motor performance and aid rehab.
Warm-up
3 rounds:
10 barbell back squats
10 barbell good mornings
10 Russian KBS
Strength/Skill
Snatch grip deadlift
5×5
Work to moderate set of 5
Conditioning
Performance
For time:
30 bear complexes (115/75)
*Each time you drop the bar or rest, you must complete 1 round of 3 box jumps, 6 pull ups, & 9 wall balls.
Fitness
For time:
30 clusters
*Each time you drop the bar, you must complete 1 rounds of 3 step ups, 6 jumping pull ups, & 9 wall balls.
2016 03 22