Wednesday 250810

Posted on August 25, 2010 by admin. Filed under Crossfit Workouts

Rest Day!

Utilize the rest day to work on skills and drills, ensure you do a good warm up before commencing.

The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)

Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

Note that for a workout that’s dip or pull up-centric, you might want to do something else in the warmup.
Also certain exercises may need to scaled or progressions put in place, for example, if you cannot do dips work the push up, if you cannot do pull ups work and eccentric phase pull up of no more than 6 repetitions.
We also recommend working the front squat into the warm up.

Today we will be focusing on clean technique and upper body mobility and strength.

8 Comments »

8 Responses to “Wednesday 250810”

lelak, on August 25th, 2010 at 08:59 Said:

Thoracic mobility work for the win. Painful, but ultimately awesome.
Pam W, on August 25th, 2010 at 10:04 Said:

That was a great session this morning I did enjoy. Felt like I was ready to do another one straight after!!
Thanks Steve
Megan, on August 25th, 2010 at 10:35 Said:

Fantastic class this morning Steve. Thank you.
John C, on August 25th, 2010 at 10:51 Said:

Awesome way to spend a rest day
Amelia, on August 25th, 2010 at 14:33 Said:

Who would of thought a rest day was such hard work?
thanks steve
lelak, on August 25th, 2010 at 16:09 Said:

Has everyone seen Kelly Starrett’s blog?

http://mobilitywod.blogspot.com/
Matt P, on August 25th, 2010 at 17:17 Said:

awesome rest day wod
i was still feeling tight after mashing myseld at cfnq comp last week…better now though
steve, thanks for observations and corrections!
Condor, on August 26th, 2010 at 23:41 Said:

Great Class. Feeling skilled and drilled, and ready to get some decent Cleans soon.