Be ready for whatever Dave Castro programs! The WOD is released Thursday night at 8:00PM on games.crossfit.com
A reminder, we will have mobility and strategy on Friday for those who want to do 16.2 on Saturday.
We will be doing 16.2 for all classes on Friday.
Eat well and get good rest for Friday!
Strategies:
*Where’s your weakness?
– spend less time on good movements and more time on the harder movements
-4 minutes will go quickly
*Good at all 3, keep steady pace
*Grip taxing WOD
T2B
-Break up toes to bar
-Do 1 at a time if needed
-Don’t do something new on T2B we haven’t coached
-make sure to have active shoulders
Dubs
-Relax your arms
-keep arms close, like running
-see both hands in your peripheral vision
Squat Clean
-quick hip drop under bar
-Down & up, don’t sit in bottom
-Don’t go too wide on feet for squat
-sit tall (chest up, elbows up)
-good set up every (chest up, hips down)
Warm up:
Jump rope minute 1
Air squat (slow) minute 2
Double under steady minute 3
Air squat minute 4
Jump rope minute 5
Air squat minute 6
Double under steady minute 7
Air squat minute 8
Dynamic WU
Shoulders
Band – pass through and circles
Or
PVC – pass through and standing lat shoulder stretch (head through arms)
Posterior Chain
Cherry pickers 30 reps
Legs
PVC walking stick lunge
Rig squat stretch
Arms
Front rack stretch (bar or PVC)
(Squat front rack stretch
