22 Apr 04-22-2016SBCF
CrossFit Mutare – Silverback-Masters
5:00 Light Row. Conversational pace the entire time.
Upon finishing, two rounds:
5 Pausing Air Squats
5 Strict Pull-Ups
10 Dowel Passthroughs
10 Pausing Dowel Good Mornings
Glute Mash – Lacrosse ball (1:00 each)
Use a lacrosse ball to seek out target areas on the sides of the hips.
Hamstring Mash – Lacrosse ball (1:00 each)
Sitting on a box or bench, place the ball high in the hamstring. Find a target spot, and extend/flex your knee for 3-5 repetitions. Find a new spot, and repeat, working towards the knee.
Start between 60-65% of your 1RM, and climb on sets 2 and 3.
21 – 15 – 9
Kipping Handstand Pushups
DB Box Step Overs (24″/20″ Box, 45’s/35’s Dumbbells)
Training the posterior chain today, and coupling that with a movement that challenges many in the open – the handstand pushup. Focus on consistent sets here – we should not be reaching failure on the HSPU in the first round.
On the deadlifts, it should be a weight that we *could* get 21 reps straight with. Strategy wise, you may choose to break it up, but it should be no question something you can cycle for 21 straight if you had to.
The DB Step-ups are a relatively new movement to many of us. Being a box step over, you want some momentum going forward. Standing in front of the box, allow the DB’s to swing behind you, and then allow them to swing slightly in front of you. As they swing in front, you can capitalize on that momentum and step forward onto the box.