03.15.2016

Well, it’s about time… Congratulations on your CrossFit Level 1 course, Krysta! You are one of the most dedicated and diligent CrossFit athletes we have here at CFNH; we couldn’t be prouder of your achievements.

Warm-up Drills
I. Row 30kcal
II. Coach’s Choice
III. Mobility

Impact/Focus: Clean Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload for full Cleans.

Clean 2-2-2-2-2-2

Notes: Technique establishment is the priority; those competent and itching to get some may chase a 2RM.

Post loads to comments.

“Ides of March”
For time against a 15:00 running clock
40 x KB Swings
40 x Ring Pushups
40 x GHD Sit-ups
Row 40kcal
30 x KB Swings
30 x Ring Pushups
30 x GHD Sit-ups
Row 30kcal
20 x KB Swings
20 x Ring Pushups
20 x GHD Sit-ups
Row 20kcal

Skill Development
I. Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders
II. Mobility (applied towards Goat Slaying)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Overhead Mobility and Front Rack specific efforts encouraged.)
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. (Hip, knee, and ankle mobility efforts specific to squat therapy encouraged.)
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.