This is to Prepare You For Back Handsprings! 10/3/14

Final Reminder:
This weekend is our Olympic Weightlifting Workshop. If you have not signed up yet, and if ever wanted the opportunity to work on your olympic lifts in depth and/or I’ve ever heard you say that you wished we worked on these more – you better be in attendance.
Workshop will last from 10:30am-1:30pm and the cost is just $50.
The workshop will be much more time intensive and hands on than what you are used to seeing in a regular session. In addition to specific positional and movement work, we will have video analysis(!) and programming lectures so that you can learn how to best utilize these movements for your specific goals (i.e. CrossFit competition, weightlifting competition, general health and fitness, etc). They are geared with everyone in mind – beginners, intermediates, elite athletes, and even coaches.
We’ve got a handful of spots still up for grabs…speak up!
 

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A. Skill:

Today’s skill session is to get everyone more comfortable with being upside down and how to maintain your body in a “stacked” position
3 stations, 3 rounds:
1) Overhead barbell hold: 60 sec (65/45)
2) Frog to Headstand: 10 reps
3) Handstand shift: 20 reps
 
B. MWOD:
Kneeling box shoulder stretch 3 x 30 sec
 
C. WOD:
10min AMRAP –
10 Push Press (95/65)
20 Lateral Bar Hops
 

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Tent City!

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