02.13.2015

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Ring Rows
7 x Push-ups (CFGS)
7 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus I: Kipping Review
We will be doing a review of kipping techniques for pull-ups (“Jackie”) and on the rings (“Elizabeth”) to help athletes move more efficiently through the workouts today.

Paleo Retest #2: “Jackie” or “Elizabeth”
Athletes will select one of the following CrossFit Benchmark WODs; the resulting scores will count towards the Paleo Challenge. Those who scaled parts of “Jackie” or “Elizabeth” during the initial testing a few weeks back should execute their re-test today using the same weight and/or level of movement scaling as you did the last time (i.e., bands, matadors).

“Jackie”
Complete for time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups

“Elizabeth”
21-15-9 for time of
Clean (135/95lbs)
Ring Dips

Notes: The Clean is recieved in the front squat position.

Post selection and scores to comments.

Impact/Focus II: Barbell Row
Warm-up as needed before completing the following sets/reps.
Barbell Row 5-5-5-5-5
Back Extensions 3 x 15

Notes: Increase weight for each set of Barbell Rows; providing technique does not become compromised. Barbell Goodmornings may be necessary for some of our athletes as a substitution for Back Extensions.

Post sets/reps/loads to comments.