CFC WOD
"Elizabeth"
21-15-9
Squat cleans(135/95)
Ring dips
***scale weight on cleans, and push up or box dips are variations for ring dips***
Core Work: 3 Rounds
20 dead bugs
:20 side plank on each side
20 Russian twist
PUREFIT
2 Rounds : 15-12-9
Med Ball Squat Cleans
Mountain Climbers
Pushups
Core Work: 3 Rounds
20 dead bugs
:20 side plank on each side
20 Russian twist
Mobility WOD: Pick one to do before and one to do after the WOD. Choose your tightest area to mobilize before the WOD. If your shoulders are tighter than your pecs, start with the triple bully. If your pecs are tighter than the front of your shoulder, start with the pec smash.
Triple Bully - stand in front of pull-up rack. Place left arm behind your back and hand on the rack, at belly button level, thumb up. Keep shoulder externally rotated at all times, no NOT allow shoulder to dump forward. Create tension by stepping forward with the same leg. If no stretch occurs step forward and to the left. 1-2 min each shoulder Pec Smash - this will open up the chest to improve ROM for dips, push ups and cleans. Smash the pectoralis muscle under the collar bone with a lacrosse ball while leaning into the rack. Floss the tissue by moving the arm in all directions. Add tension, if desired, by putting a thick band on the adjacent rack at shoulder height. Put hand through the band, step back to initial rack and smash pec while arm is stretched forward. Spend 2 minutes a side.
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