TUESDAY 10-13-15

Warm-up: 35min

  • Lowy Warm-up

http://youtu.be/WrcSydO3Mzk
--10ea Torso Rotations
--10ea Golf Swings
--10ea Straight Leg Swings
--10ea Butt Kicks
--10ea Side Leg Swings
--5ea Deep Lunge(think about splits)
--3ea 5-7secDown-Dog Jump to Squat
  (Stretch into bottom position of squat)
--3ea 5-7sec Knee/Ankle stretch
--5x UpDog/Inch Worm
--5x ea "Perfect" stretch
--10ea Over/Unders (palms up)
--10ea Over and Backs
--10ea Arm Circles Forward/Backward
--10 Jumping squats
  (sit low explode -- not piston reps)
--10ea Jumping Lunges

  • Test your Overhead squat Either with 2 kettlebells Or you can try this unloaded version to test:


https://instagram.com/p/3yroY_iH7b/?taken-by=karmacrossfit

  • MWOD Overhead Squat Mobility

https://youtu.be/AH_onxyDuBs
ITEMS NEEDED:
 (2) 25-45# Bumper
Double Lacrosse Ball
Barbell
Dynamax Med-ball
(2) Jump-Stretch bands
(2)kettlebells

Weightlifting

  • Form: Overhead Squat (5x5)

  • Cons: Overhead Squat (5x3)

  • Int: Overhead Squat (1x15 @BW)

A long-time CrossFit Standard is 15 reps at BW.  Build up to bodyweight as quickly as possible and then try for 15.  If you are nowhere near 15 reps go back to Consistency.

Metcon

  • ALL:10x50m sprints (No Measure)