WOD

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4
Dec

Saturday

A workout is a great time for learning about yourself and your movements. Justin Keane outlines one way to make the most of your time under the microscope. Read The Crucible

Mobility: Piece together 8-10min of working on your tight spots!
https://mobilitywod.blogspot.com/

WOD: 2 person teams, 1 person moving at a time:
100 double-unders
100 toes to bar
100 kb swings
2000 m. row
100 double-unders

2
Dec

Thursday

“My Fitness Program Can Beat Up Your Fitness Program” from CrossFit Oahu (HI).


Mobility:
Overhead Squat/Snatch Prep

WOD: Snatch Complex
5 sets of:
3 Position snatch pull+ OHS
3 Position Power Snatch + OHS
3 Position Snatch+ Snatch balance

The three positions are from the top down; 1 – High Hang, 2 – Above Knee, 3 – The Floor.  After the final Snatch pull from the floor do an Overhead squat. Then complete 3 position power snatch+ overhead squat. Finally c0mplete 3 position full snatch+ snatch balance.  This equals 1 set.  Rest as needed and complete 4 more sets, climbing up in weight every set.

You MUST reach full extension on EVERY rep for successful completion of a heavy snatch.

24
Nov

Wednesday

In CrossFit, performance is king.
Capacity in all 10 fitness domains will result in high performance and health, which Kelly Starrett refers to as an “ideal ready state.”
[Read & Watch: Ready state and injury]

Mobility: 1.Overhead Squat Prep, 2. Overhead Squat/Snatch Prep

WOD: ‘Nancy’
5 Rounds of:
400 m. Run
15 Overhead Squat (65,95)

“The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.”
-Glassman

23
Nov

Tuesday

How are you doing on your nutrition? Keeping track in your logs? Eating lean meats, veggies, fruit, nuts and seeds? Make healthy choices to eat better foods, even over the holidays! Check out this paleo blog from a CrossFitter in West Virginia, also an IU grad!

Mobility: Hip Impingement 2: Band Variation, Overhead Squat/Snatch Prep

WOD: Clean Complex
5 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk

The three positions are from the top down; 1 – High Hang, 2 – Above Knee, 3 – The Floor.  After the clean from the floor do a push press.  Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk.  This equals 1 set.  Rest as needed and complete 4 more sets, climbing up in weight every set.