Jacket of Pain
It won’t be that bad, I promise.
CrossFit Exercises
Back Squats & Lunges
So back squat on deck today. When doing these medium to high rep sets, watch that your body doesn’t fatigue and that the hips don’t shoot up turning the squat into a good morning….Keep that chest up. During the WOD, every lunge should be a perfect lunge. Take that little extra time to make sure
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Power Snatches
Coaches notes for today’s wod: Slightly different wod today than normal. Today’s EMOM is heavy 3 power snatch. Make sure you spend some time working on that starting position in the snatch, resist the urge to just hing and and pull and take the time to lower the hips and really hit all of your
Overhead Squats
Many people find overhead squats to be an extremely challenging movement early on in their CrossFit career. With the right mixture of mobility and strength development, you can conquer this sometimes frustrating movement. Here’s a couple tips to help: 1. Keep the bar balanced over the center line of your body: it’s easy to shift
Romanian Deadlifts
Romanian deadlifts today. Keep those lats tight and really drive the hips back. Use your hamstrings!
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Weighted Planks
We’re adding some pizzazz to our planks this week. Have a partner take a plate and set it on your lower back. Make sure to keep the tailbone tucked and stay tight in the belly and glutes. Let the weight be a reminder to hold the proper trunk position while you’re planking.
Intervals
Some interval work today. We’ve got a lot of task-based work for the week, so today is all about getting in the groove and working for the whole forty-five seconds. Pace yourself and put in some solid reps.
Kipping Toes-to-bar
Toes-to-bar can be a real pain in the A-S-S. Not only do they require a lot of abdominal and grip strength, but linking them together is a huge challenge. The particular swing required is challenging, but once you master your beat swing (aka gymnastics swing), the effort needed to link T2B is greatly reduced. Possible
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Why Plank?
No, I’m not talking about the internet fad from 2010. I’m talking about the prone static hold done from toes and the elbows or hands. It’s gotten a bad rap from over usage in bootcamps and world record attempts. The plank is actually an extremely valuable exercise for teaching proper trunk and scapular position, especially when
Romanian Deadlift
Today we’re throwing in yet another deadlift variation. This time it’s Romanian Deadlifts. What makes a deadlift Romanian? I’d say doing deadlifts in Romanian, but if you can’t do that, try this instead: The purpose of a Romanian deadlift is to increase hamstring recruitment. This is accomplished by leaving the hips higher than a normal