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Tuesday 131008

7
Oct

Tuesday 131008

Click Here and check out a great article written by our own Christina Mulholland, about hip mobility on the Rage Fitness Blog. 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

6 Sets:

  • Hang Power Clean + Front Squat + Clean

Skill:

WOD:
AMRAP in 10 Minutes

  • 4 Hang Power Clean + 4 Front Squat
  • 8 Push Up
  • 12 Box Jump
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

6 Sets: (Every 90 Seconds)

  • Hang Clean (Mid Thigh) + Hang Clean (Just below Knee) + Clean

Skill:

WOD:
AMRAP in 10 Minutes

  • 4 Hang Squat Clean 155/105
  • 8 Push Up
  • 12 Box Jump
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets:

  • 2-Position Clean (just above the knee, and then below the knee – approximately 2″ from the ground, pause for 1 full second below the knee before the second clean)

Skill:

WOD:
A) EMOM For 6 Minutes:

  • 5/3 Strict Pull Ups
  • Strict Handstand Push Ups x Max reps

Rest 1 Minute Then:

B) EMOM For 6 Minutes:

  • 8 Pull Ups
  • Kipping Handstand Push Ups x Max Reps

Rest 1 Minute Then:

C) EMOM For 12 Minutes:

  • Even Minutes: 5 Power Cleans @ 65% of your 1-RM Clean
  • Odd Minutes: 150m Run
Additional:
3 Sets:

  • Barbell Weighted Hip Ext. x 8-10
  • MB Toe to Bar x 8-12

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