Warm up / Preparation:
- run 400m weather permitting. If it’s raining, run a lap or two of the quad, do a set of stairs, then skip for a minute
- squat hop x 5 + squat walk x 10 steps
- grapevine in both directions
- frankenstein march x 10 steps
- inchworm push ups x 5
- Triplet: flare push ups x 3 each side – triceps dips x 10 – squats x 10 with a 2 second hold at the bottom (try to get as low as possible)
- Any stretches, bands, rollers, etc as necessary
Strength component: Back squat
- warm up set of 8-10 reps… choose your resistance appropriately
- 3 sets of 7 reps @ ~75% 5×5 / 5×3… adjust as necessary for your last set but you MUST use full ROM for all reps!!
- After each set: 3 single leg max vertical each leg + 3 Steve Nash leg extensions each leg (demo provided as necessary)
Workout:
This WOD has a 10 minute time cap for those who are the competitive sort. For others, completion is the goal. Regardless, PERFECT FORM is a MUST.
- 50 DU
- 40 wall balls
- 30 KB swings
- 20 decline push ups (vary the decline, HSPU for those who have them BUT ask first…)
- 10 burpee pull ups (demo provided as necessary)
**Adapted from Crossfit Charlottetown a LOOOOOONG time ago…
Core strength:
- 25 sit ups – 1 min plank – 20 jacknives
Every day I motivate myself by telling myself that I will beat my personal bests in each thing that I do.
I have tried handstand push-ups, in fact i used to be able to do them, but now I have lost my technique and have lost the ability to do them. I hope to re-learn how to do them soon so I can do them in class.
