Warrior Gym, 1030 and 2100.
Warmup: Standard
Practice: Push Press 3x3
Put some weight on the bar. This should be at or heavier than your last 1 rep max shoulder press. Keep your back vertical, think "big butt and big chest" throughout the range of motion. Don't let your hips chase your femurs (butt tucks under) as you dip and drive. This should be the same general movement as if you were doing a vertical jump!
Check the videos on CrossFit.com if you have questions.
Train: For Time:
7 rounds
7 x Wallball (10lb ball, 10ft target)
7 x 20in box jumps
Wallballs are straightforward enough. Make sure the crease of the hip is below the knee on each rep. The closer you can hold the ball centered over the middle of your foot, the more efficient you'll be. If it doesn't hit at or above the 10 ft mark, the rep doesn't count.
Box jumps must come to full hip extension at or above the level of the top of the box. Try to work on your cycle time as you warm up, but make sure you get the full range of motion.
Post: Stretch it out. Fuel your body. Get some sleep. You'll wish you did... Wednesday will be our first "chipper" workout.
Subscribe to:
Post Comments (Atom)
MAJ M - Practice: 185,195,205(2); Train: RX'd, 4:05. Hard to keep track of rounds. Use a piece of chalk if you can to make tick marks as you complete each round of box jumps. Used a 45lb plate on top of the bleachers for box jumps.
ReplyDeletePractice: BP 3x3 - 245,255,260(2)... afraid to do anything overhead until my trap heals; Train: RX'd, 4:29 (22" box).
ReplyDeleteAdded Push-up Tabata: 6
Temple - Practice: 185,205(2),205(F); Train: RX'd, 5:47.
ReplyDeleteWallace - Shoulder rehab; Train: 7 rds of 7 x 135lb Deadlift and 7 x Box Jumps, 6:30.
185,185,185; Train:RX'd,6:45, used and old bench press bench for "box", no medicine balls available, had to use a 10lb weight wrapped in a laundry bag. Ended up tossing it straight in the air and catching (wouldn't bounce back straight against wall....go figure).
ReplyDelete