110906 – Tuesday

110906 – Tuesday

  • Overhead Squatting is coming up in today’s workout for All Levels Classes. Pay special attention to Coach Burgener’s cue on shoulder/armpit external rotation (about 4:25 in) placing the shoulder area into the scapula and locking into the ribcage. Notice how it changes an athlete’s positioning of the bar relative to the body and how it changes the end result of the lift. If you are someone who ‘misses’ the overhead squat in front of you while performing high repetitions of overhead squat be sure to pay extra attention when your Coach helps you with this aspect of the lift. Keeping the armpits forward and pushing up on the bar per Burgener’s cue’s keeps the bar in line with your body and allows for easier repetitions.

Try this with a PVC before your training session today and notice the difference if you haven’t already!

Tuesday’s WOD’s: 

All Levels CrossFit: 
A. Row 3x 150m: full out. Score is slowest time.
B. WOD: “Tuesday CrossFit Decathlon”
1 min on 1 min off between stations for max reps. 1x through.
1. KB Swings
2. Ring Dips
3. Sit Ups
4. Burpees
5. Double Unders (5 reps = 1 point in overall score)
6. Toes 2 Bar
7. Row for Cal
8. L-Sit (max seconds in 1 attempt)
9. HSPU (sub regular Push Ups)
10. OHS (95/65) {sub front squat}
Max points wins
Level 1: 
Skill: Review of movements
WOD: The Decathlon: 1 min on 1 min rest between stations
KB Swings
Push Ups
Sit Ups
Burpees
Rope Passes (10 passes = 1 rep)
Toes 2 Bar
Row for cal
L-Sit or Tuck Hold
Seated Press
Front Squat