Monday 10-31-16 Happy Halloween! Costumes Welcome

Coach's notes on today:

First, I hope some of you don't mind working out in a fun costume.   The CrossFit Warm-up (CFWU) is a strength based warm-up, that doesn't mean it is heavy but through regular exposure you can increase your strength and capacity.  So make sure you hit the warm-up as such.  Challenge yourself with strict movements, or GHD sit-ups or weighted extensions.  Warm up into it, don't start there, but challenge yourself to build what you don't have.  So if you have strict pull-ups but your kipping is rubbish fix that here.  The mecton is going to get the low back nice and toasty.  Iso-lateral farmer carries really get the QL muscle and the swing will get the rest of the back.  I've added a few stretches that are OPTIONAL afterward.  

I want to off set this part so you better understand the why.  From an anatomy point stretching your low back isn't a good idea.  It is mostly fascia which you don't really stretch like a muscle.  So the stretches I've linked to are not really "Back" stretches as much as hip and legs which will take tension out of the back.  

Warm-up:15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Metcon:20min

  • Form: Metcon (AMRAP - Rounds and Reps)

20min AMRAP

100m Farmer carry R
100m Farmer carry L
20 RKBS

Count a completed 200m round trip as 5 so each full round is 25 reps no partials.

  • Con: Metcon (AMRAP - Rounds and Reps)

20min AMRAP

100m Farmer Carry R
100m Farmer Carry L
20 KBS (24/16)

  • Int: Metcon (AMRAP - Rounds and Reps)

20min AMRAP

100m Farmer Carry R
100m Farmer Carry L
30 KBS (32/24)

Cool Down/Stretch/Recovery

Suggested cool down work

https://romwod.com/workout/seated-horse-stance-pose-break-down/

or

https://romwod.com/workout/extended-leg-supine-twist-pose-break-down/

or

https://www.youtube.com/watch?v=SfGV-65GaPg