Friday 3.17.2017 HAPPY ST. PATRICKS DAY
GOING TO START ON THE HOUR FOR TIME SAKE!
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 17.4 on Saturday.
We will be doing 17.4 for all classes on Friday.
Eat well and get good rest for Friday!
Strategy (CHIPPER WOD)
– Grip WOD and Shoulder Stamina
-Keep moving the entire WOD, work more than you rest
For Deadlifts:
-Drop weights after minimal reps
-If proficient at deadlifts – 15-14-13-13 reps to save time
-3, 5, or 7 rep increments will keep you from over exerting too early
For Wall Balls:
-Circling or dropping your arms (relax shoulders instead of keeping them overhead), prevent burn out
-sets of 5-10 reps, DO NOT REDLINE
-If proficient at Wall Balls, 15-14-13-13 or 5 sets of 11
For Rowing:
-Long powerful stroke, pause while arms reset first, 1 Cal per pull or 2 pulls is very efficient
-Use mechanics and be efficient
For HSPU’s:
-Froggie style with feet together and toes pointed at face at the top
-be sure to clear your heels over the line
-break up into smaller sets for your ability
-Don’t go to fatigue
-Timing of hip extension and the press through floor
For Hand Release Push-ups:
-Tight Core, Lock Quads, Pull toes to face, NO SNAKING/WORM
-Be sure to clear hands off floor but not too high
-LOCK OUT AT THE TOP
Warm up:
8 minute cap
Row 25 Cals Steady PACE
15 Straight Legged Deadlifts 135/95
15 Goblet Thrusters (hands on bottom 1/2 of bell, not on handle) 35/25
Dynamic Stretches
5 minute cap
-Banded pass through & around the worlds
-Banded thrusters
-(Wall) Shoulder Pass Throughs
-Cherry Pickers
-Rig Reach Through for Lower Back
-Step Lunge and grab your ankle
Specific Warm-UP:
5 Minutes
Deadlifts
7-5-3
165/115 -205/135 -225/155
Scaled
95/65-115/75-135/95
5 to 7 minutes practice while measuring everyone
*Set HSPU Mark with Painters Tape on HSPU Boards
measure 3 inches down from wrist
toes touching wall
thumbs touching
arms fully extended
3 minutes
Wall Balls – Practice Efficiency
5-5
practice arm circling or dropping
WOD TIME!!! GOOD LUCK