Strength: Take 10 min to build up to power clean weight for WOD
WOD
4 rounds for time
- 25/20 cal bike/row
- 20 alternating KB snatch 35/25
- 5 power cleans 155/105
Nutrition Challenge Meeting
Wednesday, October 17th at 5:00
This is a partner challenge, partner does not have to be a Crossfit Cody member. There is a WOD before and after the challenge to be done on designated days. Participants can choose from; macros, paleo, whole 30, etc. There will be a weekly nutrition class as well to help with your success in this challenge.
PureFit 4 Rounds 12 cal bike/Row 12 alternating KB snatch 12 med ball cleans Mobility WOD: PreWOD - Triceps Smash - Using a racked barbell or foam roller, smash length of triceps. Place the back of upper arm on barbell while standing(or on foam roller while lying on stomach), bend and straighten the elbow as well as rotate the lower arm in circles. Work the entire triceps from the back of the elbow to the shoulder. Switch sides. This movement will allow you to drive the elbows up while cleaning PostWOD - Thoracic Spine Lacrosse Ball Smash - Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Place the plate or medicine ball on your chest. Wrap arms around plate or ball. Place feet flat on the floor and bridge hips up. Bring same side arm into the overhead position with thumb pointed towards the floor. Repeat. Reach arm towards the opposite wall as you bring your hand from overhead to your waist. Do several shoulder shrugs. Spend about a minute smashing tissues with the aforementioned movements. Then move lacrosse ball down an inch and repeat. Repeat whole sequence on the other side. If you are really sore/tight, do this mobility without added weight on your chest.
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