All that Halloween candy make you feeling sluggish? Come out to Yoga in the Community Commons (Bldg. 700) on Thursday at 0700 or 1400 and let Coach Haley help get you straightened out! Click on the above pic to go to the sign-up page.
Warmup:
1:00 Echo Bike
Spider-Man Lunge w/twist 30’
Heel2Toe 30’
10 PVC Pass Thrus
10 PVC Around-the-worlds
5 PVC Overhead Squats
5 PVC Drop Snatch
1:00 Ski Erg
Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Low Hang Squat Snatch (right below knee), Snatch Pulls from mid shin, Squat Snatch from mid shin
S/S/S:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
On a running clock…
0:00 – 4:00, do 3 sets @65%
4:00 – 8:00, do 2 sets @70%
8:00 – 12:00 do 2 set @75%
%s Based on 7 Oct 1RM
Video courtesy of Diablo CrossFit.
Our second time hitting our Clean Complex. As mentioned before, the goal here is to first get the triple extension down in the Snatch Pull (PUSH the ground away!), then work on punching the bar over in the Power Snatch and finally a good pull under the bar in the low hang squat snatch.
WOD:
EMOM 16:
Min 1 – 10/8 Cal Ski Erg
Min 2 – 150M Run
Min 3 – 10/8 Cal Echo Bike
Min 4 – Rest
Video courtesy of Misfit Athletics.
Make your goal to be done within 45 seconds each minute.
Scaling Options:
Run -> 200M Row
ELITE: 12/10 Cal Ski Erg, 12/10 Cal Echo Bike
Cool Down:
Banded Hamstring Stretch – 1 Min per side
Banded OH Med Ball Stretch – 2 Min
Video courtesy of Barbell Shrugged
