Trailhead Crossfit

Warm up:
row 500 meters
mobility
burgener warm up
15 squats
15 pull ups
15 push up
15 handstand push ups

WOD:

AMRAP 20:
10 SDHP, 75/55
10 handstand push ups
20 overhead weighted walking lunge, 45/35
30 double unders

Post results to comments

Curious what the WOD is today?!?!  Maybe you should just come down and check it out!

Warm up
row 500 meters
mobility
burgener warm up
10 each of:

• deadlift, 135/95
• squats
• box jumps
• double unders

WOD:

5 rounds for time of:
3 deadlift, 275/185
15 grasshoppers (R+L=1)
15 box jumps, 24/20
25 double unders

Post results to comments

Warm up:
row 1000 meters
mobility
- include partner internal rotation shoulder smash…have partner stand on the head of your deltoid (shoulder) but leave out the compression band for today
burgener warm up

Strength:

Squat snatch 3-3-3-1-1-1-1

WOD:

for time:
100 pull ups

- if your 1 set max is 35+ pull ups, complete these as chest to bar

then…

row 1000 meters for time

This video has been posted before, but I have yet to see anyone in the gym aside from one or two people whom I’ve specifically spoken to actually work on their internal rotation.  Today is rotation day…grab a friend and smash your shoulders.  Here is how important K-Star thinks this is…

“Today’s episode is really an homage to what I have come to believe to be the largest shoulder problem out there–missing internal rotation.  You should have full range of motion in your joints true.  But you can probably miss a little extension or flexion and still set a few world records.  However, if you end up missing the rotation capacity of your shoulder, well, then you are going to end up with poor positioning and a poor capacity to generate stability in the shoulder joint.  You see, if you are missing rotation, you will have to compensate to achieve position.  This compensation will leave you in a very inefficient position in which to generate torque.  It’s like you end up using your rotation slack pocket money on condiments, and you don’t have enough left over for the main course.  We’ve got three videos for you today.  The first is my absolute favorite way to reclaim that missing IR.  It requires a Voodoo Floss band which you can pick up at Roguefitness.com. The second video is me demonstrating on Jesse Burdick ofPowerwod.com,  that you can in fact have Normal range of motion and still be strong.  The final video is a world record mwod attempt.  It’s a mob mob smash party at the Reebok Crossfit Games.  (Smash Mob?) We are working on IR as a group, with no equipment.

Fix your IR.  Yesterday.  Because if I see you out in the world with missing IR, it’s going to be like that scene in Fight Club where he takes the guy’s drivers license and tells him to get his life in order.  Or else.”

You can catch the other two videos by visiting mobilitywod.com

Post results to comments

Warm up:
run 800 meters
mobility
burgener warm up
35 burpees

WOD:

4 rounds for time of:
run 400 meters
12 power clean, 135/95
12 burpee pull ups**

**if you can, sub 8 burpee muscle ups

This is a great video today.  I’ve posted things in the past that require us to have a super friend while doing mobility, yet I never see it in the gym.  We’re all friends!  Ask a buddy, coach or even your kid if you bring them along to help you out and be a mobility super friend!!  Let’s do some mobility that actually causes change today!!

Post results to comments