We are working on pull up strength before we set you loose on kipping pull-ups. The kipping pull-up can generate a force on your shoulder of 10 times your body weight. We want to make sure you're shoulders are strong and ready for this significant force.
To do kipping pull-ups safely and effectively you also need good shoulder mobility. Take a look at this video from Kelly Starrett for some shoulder mobility prep. We can all use a bit more shoulder mobility! Pull Up Work If you don't have pull-ups you'll accumulate 90 seconds in the flexed arm hang If you have pull-ups you'll do one set of max reps dead hang pull-ups. Then you'll do 3 sets of 1/2 max reps dead hang pull-ups. 21-15-9 Thrusters 95/65 Bar-facing burpees
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Join us this evening at 4:30pm for a WOD and then live coverage of the 2014 CrossFit Games Final event at 6pm. We'll fire up the grill, bring something to throw onto it.
We're having a party! Come watch the 2014 CrossFit Games with us today and tomorrow at 6pm. We'll be doing a 2014 CrossFit Games WOD before the live coverage at 4:30pm. If you can't make it tonight, don't worry, you're still going to do a 2014 CrossFit Games Masters WOD today.
21-15-9 Medball clean (over the shoulder) 30/20 Burpees The Masters competitors used a much heavier medball. We think this will be just as brutal with a 30 & 20 pounder. The faster you go, the more intense it will be. Good luck! Candace jumps for joy because she is our newest member! You will find her in the 6am CrossFit & yoga classes when she's not barreling down hill on her kick-ass bike.
Back squat 3-3-3-3-3 Aim for 80%+ for your last set. For time: 100 Double Unders 3 rounds of: 8 Push-ups 10 Air Squats 12 AbMat Sit-ups 100 Double Unders Post time to comments or Beyond the Whiteboard. |
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