Friday, January 20, 2017

Warm-up

Athletes should incorporate these two movements into their warm-up for today:
1) Hip Airplanes: http://www.stack.com/a/2-single-leg-exercises-that-build-seriously-strong-and-better-looking-glutes
2) Single-leg RDLs (can be performed unweighted or with kettlebells)
STRENGTH

Power Clean
3-3-3-3-3, ascending

For today, we are working on touch-and-go reps. Try to maintain tension as you lower the bar to the ground to help utilize the stretch reflex of the posterior chain going into the next rep. No dropping from the top.
CONDITIONING

From CrossFit.com – August 24, 2011
https://www.crossfit.com/workout/2011/08/24#/comments

Five rounds for time of:
15 Deadlifts, 185/135
15 Toes to bar

RX:
As written.

INTERMEDIATE:
165/115
Toes to rings OK

SCALED:
155/105, 135/95, or further as needed.
Kipping leg raises

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