Wednesday April 12, 2017
(Everything CrossFit is designed with functional fitness and being prepared for whatever life throws at you in mind. Here are Jaelyn and Reese giving a great demonstration of that. Notice how Jaelyn’s back is nice and straight as she rakes this mulch for the new project on the west side of our building. Every time we train an exercise that calls for a flat back, you are prepping yourself for a moment like this. Anyone having any springtime landscape projects coming up? My guess is yes. How would it feel to be able to get that work done WITHOUT throwing out your back or WITHOUT low back pain the next day. This is what we do.)
5 sets of 5 unbroken reps @70% of your 1RM
**In between sets do 10 reps of the following shoulder exercises (use a light weight band or 5# plate)
1. Shoulder Internal Rotation
(Start with your shoulder and elbow at 90 degrees. Pull the band internally across your body. DO NOT TWIST YOUR BODY AND
DO NOT LET YOUR ELBOW FLAIR OUT FROM YOUR SIDE.
2. Shoulder External Rotation
(Start with your shoulder and elbow at 90 degrees. Pull band externally across your body. Again, DO NOT TWIST YOUR BODY AND DO NOT LET YOUR ELBOW FLAIR OUR FROM YOUR SIDE.)
3. Supraspinatus Lift
*Use 5# plates for this one instead of a band.
(Hold the weights in your hands with your thumbs pointing toward the ceiling. Lift your arms up at a 45 degree angle (think of a Y shape… not totally in front or on the side of your body). Lift only to shoulder height.
Level 1 & 2 WOD:
Toes to Bar
Dumbbell Thrusters (35,25 in each hand)
2x Double Unders
MOD 1: DB (25, 20 in each hand), Knees to Elbows, DU attempts
MOD 2: DB (20, 10 in each hand), Hanging Leg Raises, Lateral Hurdle Jumps (L+R=2)