Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Competitors and CrossFittters: not for time, but with some
21 cal row
15 cal row
9 cal row
then 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.
Novices (and anyone else who needs to brush up): review elements of warm-up F and get clearance for push jerks. (10-15 min)
2. "PVCF Overhead Complex" Five rounds (not for time) 5 press, 5 push press, 5 push jerks. Each time you complete 15 reps without putting down the bar, go up in weight. Record heaviest weight at which you completed the complex.
If you're not cleared for push jerks, do two push presses.
3. Review, as a group, the mobilizations for January.
- Banded overhead distractions - Lacrosse ball shoulder smash and floss - Single-leg flexion w/ external rotation bias - Super couch stretch