It’s Thursday, you know what that means!  Yoga at the Community Commons! Click the pic to go to the sign-up page.

Warmup:

2X:

1:00 Echo Bike

10 Cossack Squats

5 Burpees

5 DB deadlifts

5 DB Burpee deadlifts

3 Devil’s Press

-then-

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell warmup – With an empty bar on the back, perform 5 reps of: Good mornings, Back Squat, Step-back lunges(per leg), Bulgarian split squat

S/S/S:

Bulgarian Split Squat

5X3 (per leg)

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third go at our Bulgarian Split Squats for this cycle. Big thing to remember; keep the legs shoulder-distance apart.  Once you bring them inside shoulder width you run the risk of losing balance.  It makes it almost like you are walking on a tightrope.  Think rather that you are walking on train tracks and keep the legs wider for that more stable position.

WOD:

Every 3 Min for 4 Sets:

20/16 Cal Echo Bike

10 Devil’s Press (35/25)

Video courtesy of Skyline CrossFit.

Keep a good pace on the bike but not so fast to where you can’t pick the DBs up right after and knock out the Devil’s Press.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Cool Down:

Couch Stretch – 1 Min per side

90/90 rotation – 2 Min

Video courtesy of The Active Life