Monday, December 16
Mistakes are a fact of life. It is the response to the error that counts.
Updates:
Had to order a new water machine. Should be in any day. Apologies for not having accessible water last week. Should be back online ASAP!
We’re getting closer on the bathroom sink. This should be the week!
Our friends at Summit CrossFit have secured a new location and all their necessary permits. Their contractors have started demolition at their new spot. They’ve told me they hope to be in their new space by late January. I’m grateful we’ve been able to share our space with them, and I know they are excited about getting their own space again. We’ll also be excited to get back to our normal as well. Thank you for being positive, patient, and supportive during this time.
Warm-up
2 rounds, not for time of:
2 mins of rowing, biking, or jogging
30 secs fire hyrdrants
10 hip & back extensions
10 squats (squat therapy style)
1x snatch warm-up with empty bar, 45/35 lbs
Strength/Skill
Superset:
Kickstand Squats 3x24
Athlete Instructions
3 sets, 8-12 reps per leg. You choose the load.
Movement Demos
Single Leg Dumbbell Deadlift 12-12-12-12
Movement Demos
Strict Pull-Up Program (Day 7 of 20) - Outside of class programming/on your own
• Kip Drills, 4 x 5
No, you aren’t prepping for a kipping pull-up, but kip drills will still work to strengthen your
lats (and the musculature of the shoulders), as well as improve overall proprioception.
Here you’ll be pressing down into the bar, which should drive your body backwards
as the lats activate (keep your toes against the box at all times). These should be slow
and controlled, and feel very similar to Day 1’s lat press downs.
• Banded Pull-up Negatives, 10 x 1
Jump into the top of the pull-up as needed. Remember your top position from Day 6’s
chin over bar holds. Keep your shoulder blades pinched back. Focus on descending
as controlled as possible the entire way through. No specific tempo required. Your
band will determine the difficulty though, so make sure things are challenging. If not
for the first half of the 10 reps, then definitely for the second half.
WOD
For time:
30 Deadlifts, 225/155 lbs
20 Front Squats, 135/95 lbs
10 Squat Snatches, 95/65 lbs
Athlete Instructions
For time, or not.
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc