7 Back Squat 85/60kg

10 Steps 20kg Dumbell Overhead walking lunge (right hand)

7 Burpees

10 Steps 20kg Dumbell Overhead walking lunge (left hand)

Then stick around at 10am for some Olympic Weightlifting Skills.

Then 5 Rounds For Time:

20 Burpees

Run 200m or Row 250m

Then finish with a 12 min AMRAP of:

10 KBS 1.5/1pood

50m Sprint 

or head to Petone for another 5k Run, details here.

Then

Deadlift 1 set of 21

Finish with 10-1 Power Clean 60/43kg

Run 200m or Row 250m between rounds

On the minute Barbell or Dumbell Complex

Barbell 43/30kg

Hang Power Clean – Front Squat – Press – Back Squat – Push Press (behind neck) 

Dumbell 20/16kg (total load)

Hang Power Clean – Front Squat – Jerk

add one more complex each minute until you can’t complete the prescribed reps in that minute.

Deadlift 5 x 5

Then Tabata

Push Ups, and

Squats

4 intervals of each

Kelly Starrett the rock star of Crossfit Mobility has a new blog, check it out HERE.

Why we should Care About Mobility:

Improve Performance

Injury Prevention

Injury Resolution

Leads to Ideal Technique

CF is the best Tool on the planet, but limitations will arise

Load Appropriately to succeed with your limitations, whatever they may be THAT day.

Form before Intensity – TRAIN FOR LIFE!

Once you’ve lost Positioning you can never get back.  Even with only 20% slop in your workout, you have still lost your position.  That puts you at risk for injury.

Common examples of “lost position” are:

      adducted knees on squats

      Rounding back

      Over flexed lumbar

      Hips under extended in drive overhead

Shoulders- Who has sore shoulders and what are you doing about it? Recover Like it is your JOB, work on it every day. Take the steps to heal yourself. Repair and recover. You do not need to live in any pain. Bring better balance to your life, by taking care of yourself.

All you need at home to help your recover is – Ball, two tennis balls (taped together) and a strap

Make all Stretches PNF for quicker change (static stretching will take longer to see change)

Foot – Lacrosse Ball

Calves – Wall Stretch and Lacrosse Ball

Hips – Wall stretch or pole

Quads – Knee to floor push hip forward

Hamstrings – strap resistance

Back –squat and sit for 10minutes

Pecs – resist on bar

Triceps – across chest with resistance

Forearms – against floor

Fingers/thumbs/wrists

Shoulders – roll, straps, bands, thumbs down on the bar

Neck – ear to shoulder, chin to chest with resistance

 The BIG 3 -

Fish Oil

Ice

Stretch every day

D$

and then complete as many rounds and reps as possible of:
5 Ring Dips
10 Sit-Ups
Rest exactly 5 minutes between sets.

5 Pull Ups

10 Push Ups

15 Squats

5 Thrusters 60/43kg

10 Chest to Bar Pull Ups

.

or head to Petone for another 5k Run, details here.