Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Ayn's Shoulder Stability series: band dislocates x 10, overhead pull-aparts x 10, flyes x 10, lateral pull-aparts x 10, face-pulls x 10 (5 min)
2. Competitors and CrossFitters do warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)
Novices and CrossFitters who want to brush up will review technique for the press, push press, and push jerk.
3. “The Silent Queen” LIII: EMOM 10 minutes, 1 push press, 1 push jerk, 1 split jerk LII: EMOM 10 minutes, 1 push press, 2 push jerks LI: EMOM 10 minutes, 3 push press
Note: CrossFitters who lack the overhead position to properly push jerk will do three push presses. Some novice athletes who lack the necessary shoulder flexibility for ballistic movements will be instructed to do 3 strict dumbbell presses (2 dumbbells).
4. "Jim Dandy to the Rescue" EOMOM 14 Even minutes: 10m shuttle runs Odd minutes: strict chin-ups
Level III: 18 shuttle runs, 10 chin-ups or 7 chin-ups with 14/6lbs medicine ball held between your feet Level II: 15 shuttle runs, 7 chin-ups Level 1: 12 shuttle runs, 5 ring rows