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WOD: Monday, 14 November 2016

 

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

 

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FLEXIBILITY WARM-UP

10x Bent knee iron cross

10x Rollover into V-sits

10x Rocking frog stretch

5x each side Lunge flow

10x Squat + Thoracic rotation

10x Cossack Squat into Pigeon

 

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THORACIC FLOW

5x Push ups – 10x Scapular Push ups – 5x Divebomber – 10x Lying S-waves –  10x Backburn

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WEEKLY SPECIAL:

20m Contralateral Crawl

10 Pistol Squats

(Progressions will be shown in class)

 

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STRENGTH:

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Smolov Jr. Strength Cycle Week 2

Back Squat 6×6 @ 70% + 5Kg

With a beeping clock, every 90 seconds

If you don’t have a 5RM you can calculate it here:

http://www.crossfitlondon.ca/wp/1RM_Calc_3.html

 

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MetCon:

Complete as many rounds as possible in 10 mins of:

10 Chest-to-bar Pull-ups

10 Deadlifts, 80/55 Kg

10 Box Jumps, 30/24 in

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Scale 1:

Standard or Jumping C2B Pull-Ups, Deadlift 60/35 Kg, Box 24/20”

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Scale 2:

Ring Rows. Deadlift and Box Jump or Step Ups AHAP

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Coaches Note:

None

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