breathing

Breathing for CrossFit! Coach Jovan leads PVCF athletes through proper form in maximizing lung capacity before a WOD.

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

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Back squat 5-4-3-2-1.

  • Five sets to work up to the heaviest single you can handle today.

3. Deadlift 21-5-9.

  • Rest exactly one minute between sets. This is your opportunity to practice the weight lifting portion of the benchmark WOD “Diane”. Use 50-60% of your DL 1RM.

4. "Rasputin's Revenge"

  • AMRAP in 90 seconds of Russian-style kettlebell swings
  • AMRAP in 90 second of double-unders
  • AMRAP in 75 seconds of Russian-style kettlebell swings
  • AMRAP in 75 second of double-unders
  • AMRAP in 60 seconds of Russian-style kettlebell swings
  • AMRAP in 60 second of double-unders
  • AMRAP in 45 seconds of Russian-style kettlebell swings
  • AMRAP in 45 second of double-unders
  • AMRAP in 30 seconds of Russian-style kettlebell swings
  • AMRAP in 30 second of double-unders

LIII: 88/70lbs

LII: 70/55lbs or scaled as appropriate

LI: 10-8-6-4-2 kettlebell swings w/ one minute double-under practice between sets.

Score is total kb swings/total double-unders.

Have fun!