Tag Archives: shoulder touches

Thursday – 022714

TRIP EXT!

B-RENT!

Prehab
We will go over Crossover Symmetry and IronScap protocols. These are incredibly useful tools in rotator cuff and scapular strengthening, proven to greatly enhance shoulder health and performance.

Recovery
It is the day before Open Workout 14.1, if you are registered do not just “rest” you will need to use today to “recover”. This means mobility, massage, foam rolling, yoga, voodoo flossing and anything else that might promote recovery.

Weakness Training
If you are NOT registered for the Open you will do your weakness training like we normally do on Wednesdays.

2 Rounds for Quality
10 Strict Toes to Bar
20 Pistols
30 Handstand Shoulder Touches
If you cannot do these things, practice! Do not try to do this workout if you cannot do it Rx. Work on core strength like holding an L-sit, do pistols to a box (do not hold on to anything, this will improve your balance and do not “plop” onto the box), practice kicking up to the wall for handstands.

Tuesday – 040913

YouTube Preview Image

Khaleed gets his very first muscle-up, congrats!

Warm-up/Gymnastics
3 Rounds not for time
10m Handstand Walk or 20 Shoulder Touches
15 Hollow Rocks
10 Arch Rocks

Workout of the Day
AMRAP in 16 minutes
8 Hand Release Pushups
8 Pistols
8 Deadlifts (225/153)

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Tuesday – 111312

Congratulations to Jake for Getting His First Muscle-Up!

 
S.A.W.
Double-Alternating Tabata:
Pistols (Must Alternate)
L-Sits
 
Workout of the Day
AMRAP in 14 Minutes:
5x Snatches (115#/73#)
10x Shoulder Touches
15x Box Jumps (24″/20″) (Athlete Must Step Down Off Box)
 

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Tuesday – 101612

Welcome to Gymnastics 101 – Who’s Ready to Give This One a Go?

 
S.A.W.
Ring Work:
Skin the Cat, Muscle-Up Practice etc.
 
Workout of the Day
For Total Time:
21-15-9
Box Jumps (24″/20″)
Toes-to-Bar
Rest 3 Minutes, Then,
21-15-9
Deadlifts (225#/153#)
Shoulder Touches
 

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Wednesday – 062712

CrossFit Everywhere! This is Why We Do What We Do.

 

S.A.W.

10 Minutes Of:

Handstand Walking or Shoulder Touches or Wall Walks

 

Workout of the Day

“Karen”

For Time:

150 Wallballs (20#/14#)

 

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