alizewalk Liz E. walking on her hands!

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

  1. Ten minutes deliberate practice of the ten positions of the Turkish get-up. If you’ve got them down, work your way up to a heavy single rep on each arm.

2. Review Supinated Barbell Row and Dips

3. Strength:

  • Weighted dips 5-5-5-3-3-3
  • Supinated Barbell Rows 5-5-5-3-3-3*

*Superset Supinated Barbell Rows between each set of dips, ascend in weight each set

Six sets to work your way up to your heaviest triple of the day. If you can’t do weighted dips, collect 50 reps at your current level of challenge. Try to get them in 5 sets of 10. If you can’t, keep trying on each dip day until you can. Then move up to the next, more complex version of the dip. 4. “Dee Dee”

Four rounds for time of:

  • 10 Deadlifts
  • 10 Handstand push-ups

Ten minute cut-off.

LIII: deadlifts @ 275/190lbs LII: deadlifts @ 225/150lbs, Push Away from Object (vertical, inverted, dynamic) exercise as appropriate LI: 4 rounds not for time of 10 deadlifts and 10 dumbbell presses

 

Have fun!

 

REMEMBER! THIS SUNDAY AT 9.00 a.m. IN NORTHAMPTON IS OUR FREE CROSSFIT DEFENSE SEMINAR! 

TAUGHT BY TYLER MOORE!

SPEAR!