Friday 20140411 Open Class

Posted: April 10, 2014 by ladygrape01 in Uncategorized

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This mess was left behind, not by one of our own. However, I just want to send out a reminder to please clean up after yourself, and encourage others to do the same.  This is your house, treat it as such. 

S/S/S:

Shoulders back in their sockets, pinching shoulder blades together, so your shoulders are well supported to reduce the risk of injury. Get under the bar and lift it to hold it over your chest, not your eyes. From there,  use a straight-line path for the bar as you press over your chest. On the way down, breaking the bar. On the way up, spreading the bar. Wide legs and feet pushing into the ground, spreading the floor with your feet. Video courtesy of CrossFit HQ.

Bench Press 1RM

Post weight to comments/ LogWOD

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WOD:

“Reverse Cindy”

20 Min AMRAP:

15 Pull Ups

10 Push Ups

5 Air Squats

Cindy, but in reverse, so you will be doing a lot more pull-ups!

Post time to comments/ LogWOD

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X-tra Work:

10 X band pull-aparts, arms straight, hands pronated (palm down)

10 X band pull-aparts, arms straight, hands supinated (palm up)

10 X band pull-aparts, elbows bent at 90 degrees, hands pronated

10 X band pull-aparts, elbows bent at 90 degrees, hands supinated

10 X overhead band pull-aparts

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Homework (done on your own outside of class):

Work up one leg then the other.  3 rounds: 10 sec 1st, 20 sec 2nd 30 sec 3rd

Anchored ankle  mobility

Roll out the calves

IT Band

Hamstring

Then…

Frog Stretch

Roll Back bottom to top

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