Relief Pitcher
Nick usually blogs on Wednesday, but today I’m pitching in. I’ll try to emulate his short and sweet style, but couldn’t resist a good #dadjoke.
We’re working in classic CrossFit style today – fast and punchy in the workout, using some implements that many gyms don’t emphasize. Dumbbells are going to require stabilization at the shoulder just like pistols require at the knees and hips. Awareness of external rotation at both will be a must, and you can be sure than Nick and Kirstie will be talking about it in class.
If you don’t have pistols, we’ll have plenty of time to scale and create a drill that will help you along the progression to getting there. The loaded step-ups will also build strength to make those pistols better, and your pistol work will help inform your movement with good mechanics.
If you don’t have Double-Unders, today’s a great day for the struggle – each round you’ll have north of 60 seconds to dig in and TRY to get as many as you can. No worries – you may not get any this round, but you’ll have more rounds to work on it. And you might even surprise yourself with a new double-under PR!
STRENGTH/TECHNIQUE:
Pistols
WOD:
6 Rounds
Every 2 minutes:
10 DB Push Press (35/25)
10 Farmer Carry Step Ups (35/25)
Max Effort Double-Unders
* Score is total Double Unders
HAY GUYS I FOUND MY DUBS THEY CAME BACK!
WOD: 87 dubs
WOD: 207 Rx
NIKI WHERE WERE THEY DID YOU LEAVE THEM UNDER THE COUCH