Thursday – 022615

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New member Molly setting up for a clean during “The Chief.”

The Open starts tonight which means we have no idea what the workout is going to be on Friday.  CrossFit doesn’t release the Open workout for the week until tonight.  We will program the Open workout as our own workout on Fridays to give every one the chance during the day to do it.  This means that Thursday’s workouts may seem a little. . .different for the next 5 weeks.

Strength
Hip Thrust
Find your 5 rep max.

This will more likely be a practice session for this movement.  Going heavy is not too dangerous, but it will the first time many of you try it.  We decided to program it because we have noticed some people having excessive back tension during squatting movements.  One thing that could be causing this is improper hip extensor activation.  This exercise not only retrains those hip extensors to fire, but builds massive strength in them.

Workout of the Day
For time:
Row 2000 meters
Every two minutes, complete 8 handstand push-ups.

If you cannot do handstand push-ups, you are just going to a normal 2k row and I would like you to stay a little bit after and practice something that will improve your handstand push-ups.

Post your scores to the Whiteboard.

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