Friday, June 1, 2012

2012-05-316465Get on up, like a sex machine!

Workout of the Day

Before Class or In Warm up:
3 sets of
2 presses to tripod
10 shoulder touches with feet on box

Strength:
Back squat 5×3
2 mins rest in between sets

Conditioning:
30 back squats 225lbs
1 mile run
Very few people should be using 225lbs.  They should pick a weight that they are confident they can hit at least 15-20 reps with.

 

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  • VAS
    Reply

    3 sets of
    {2 presses to tripod}
    {10 shoulder touches with feet on box}
    Explanation
    On the presses to tripod demonstrate control. Squeeze your stomach and lift your hips up as you press. Be able to press up and come out without flailing. Remember, this will eventually become a kipping handstand push up.
    For the shoulder touches place your feet on a box, lift your hips up, and hollow your core. Lean your hips to the left as you press your entire body up with the left shoulder and touch your right hand to your right shoulder. That’s 1. Repeat for the opposite side. Maintain a hollow midline and elevated hips as you perform these.
    The shoulder touches will eventually develop into your handstand walk. So, as you become more comfortable, try to make this a smooth, rhythmic lean from left to right.

  • Dave Hodges
    Reply

    For CrossFit rugby players:
    http://imgur.com/gallery/ApgXM

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