Visit http://www.MobilityWod.com and spend at least 10 minutes on the site. Then do one of workouts Kelly Starrett describes.
Remember: “Every human being should be able to perform basic maintenance on themselves.”
Also of note in the quote above: “themselves” should actually be “himself or herself.”
Burgener Warm-Up (Clean)
3×5 dumbbell front squats
21-, 15- and 9-rep rounds of
3 sets of stairs
Kipping pull-up technique practice – 10 minutes
Row 2 kilometers
Mobility work/tennis balls/rolling
Winnipeg-A bunch of vids from the morning session at CrossFit 204.
Class is cancelled today, so please perform this workout on your own!
Barbell shoulder press 3-3-3-3-3
5 rounds of 1 set of stairs + 15 sit-ups
For this workout, you are doing 5 sets of 3 reps, and you can either increase the load every set, working towards some very heavy sets at the end, or you can pick a load for 5 sets at the same weight. That load should not be too light, and you might need to make some adjustments if you haven’t done much barbell pressing.
The form is the same as for a dumbbell shoulder press.
The bar should travel vertically in a straight line from shoulders to overhead.
The abs must lock the ribs down to prevent arching of the back. If you can’t keep the ribs locked down, lower the weight until correct form can be maintained.
Push your head through your arms as soon as the bar passes the top of your head.