Wednesday, May 21
“If you want to change who you are, you have to change what you do.”
—Jude Law
Announcements
- We'll have one 9:30am Community WOD class on Monday, May 26 in observance of Memorial Day. We'll do the "Murph" Memorial WOD. All are welcome. Any donations will be directed to Big Fish Foundation. Like everything we do in CrossFit, Murph is infinitely scalable and we can adapt the workout to meet anyone where they are. Bring it!
- Pisgah members Anne and Luke Ferry were in a storm-related accident last weekend. Anne was injured and a MealTrain website has been setup to help with meals and expenses. More info HERE. Get well, Anne!! We're with you.
Warm-up
2 rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
20 seconds of lateral banded steps
10 hip & back extensions
30 jumping jacks or 50 single-unders
10 squats (squat therapy style) (see video below)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
Deficit Deadlift 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3 sets of 8-12 reps, you choose the height of the deficit.
Movement Demos
WOD
4 rounds for time of:
12 Back Squats, 55% 1RM
Jump Rope, 2 mins
12 Strict Chin-ups
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
16:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
24:00
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.