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Wednesday 140507

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Pull, Brandi! Pull!


Prehab

A1. Hollow/arch holds on floor, 3x25 sec. ea.
A2. SL touch squat (DEMO), 3x10 each

Notes: For the hollow holds, bring your sternum toward your belly button, thereby keeping your lumbar spine on the floor the entire time; stop and rest if your lumbar spine loses contact with the floor. Head is held neutral (do not bury chin in chest) and arms are stretched backward covering your ears so that there is no shoulder angle. The goal is to have a long hollow body shape.

The arch holds will be done with legs straight and together, toes pointed, head neutral. Be sure to open your shoulders as much as possible and focus on letting the arch come from your entire body, not just your lumbar spine. Your glutes should be ON FIRE if you do this right. PVC is optional, but helps keep your arms by your ears and not floating out to the sides. We will be doing all of this gymnastics work with 12 year old Romanian Gymnast form– straight knees, pointed toes, squeezing your glutes as much as possible.

101 (if your upper body push/pull ratio <60%)

A1. Push-up, 4x8 @40X0, heavier than last week
A2. Pull-up (pronated), 4x5 @30X0, heavier than last week

Notes: A1 and A2 on a 3:30 clock. The tempos are the same as last week, however the reps have decreased which means if you need to make the movement harder than last week. If you did everything at BW last week, you should add a bit of weight this week. If you elevated your hands on a bar or used a band for pull-ups last week, you should lower the bar and use a smaller band (or no band) this week. You must challenge yourself on this. If you do the same thing you did last week, you may as well keep the reps the same too. But that's not what we're after. If you want to get stronger on these, you must push yourself.

201 (if your upper body push/pull ratio >60%)

A1. Ring push-up, 4x8 @40X0
A2. Pull-up (pronated), 4x5 @30X0

Notes: Same rules as 101.

+

20 sec AD sprint (max effort)
Rest/walk 2:40
x3

Rest/walk 4 min

x2

Notes: This is 6 total sets. Rest 2:40 between sets 1-3 and 4-6. Rest 4 minutes between sets 3 and 4. Active rest is key. Walk around. Don't sit. It won't help. I promise.

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