pic courtesy of CrossFit Somerville
S/S/S:
Skill Work Day
Today we want to take a break from the hard work we’ve been doing this week to work on some skills that will help improve performance.
15 Minutes – Establish max height Plyo Push Up
15 Minutes – Snatch Balance work
15 Minutes – Double Unders – max unbroken work
Video courtesy of CrossFit Evoke. Your goal on going max height is to keep the legs as stiff as possible as to not use them to bounce up. You will go down to the bottom of a push up and explode up on to either a stack of plates or a box. Start low and work your way up. Team up so there is one person supporting each stack. Also, we’ll put an ab mat down where your face would be to avoid a face plant to the floor.
http://www.youtube.com/watch?v=U-PkTCZv3no
Video courtesy of CrossFit HQ. Coach Burgener working with Dave Lipson and Nadia Shatila (2 days in a row these two are in our video demos…) on the snatch balance. This is such an important skill to get into the bottom receive position for the snatch.
Video courtesy of CrossFit Park City. Chris Spealler’s set up and execution for Dobule Unders should help you get in the proper position to set a new max unbroken DU PR today!
CrossFit Team Offutt Tactical Fitness 