Team Belt-Fed:
First off, awesome job on the Belt-Fed video by 2LT King. If you haven’t seen it yet, click on the youtube box embedded on the right side of the page. Thanks again, Denis!
Secondly, the CrossFit Journal posted a really good overview of warming up for a WOD and provided a demo. I will be going through it with the Noon Hour crew this week and starting to use it every day.
The fundamental break down is as follows:
First, General Monstructural Exercise (ie short run, row or double unders)
Next, focus on general Muscle Mobility (total body dynamic stretching)
Then hone in on specific joint/muscle mobility (pertaining to the WOD)
and lastly, conduct some specific movement prep. (ie, if you are going to do FRAN, you do some practice thrusters and pullups)
Monday:
“Paul”
5 rounds for time
50 Double unders
35 knees to elbows
185lb overhead walk 20 yards
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.
Tues Nite:
OC’s Choice
Wednesday:
Skill:
OHS and Snatch Technique
WOD:
5 min amrap
5 Deadlift #225
5 burpies
Rest 2 mins —then—
7 min amrap
7 Snatch #75
7 gym width sprints
Rest 3 mins —then—
5 min amrap
5 OHS #75
5 toes to bar
Thursday:
“Dirty 30s”
30 situps, pushups, pullups, burpies and gym lengths w/ #45 overhead.
Break up as you see fit – for time.
Friday:
21 kettlebell swings, 2 pood
run 1 zengel lap with jerry can full of water
15 jerry can thrusters
run to the far side of the compound and back (last MSVS)
9 pullups
run 1 zengel lap with jerry can full of water
15 ring dips
run to the far side of the compound and back
21 Box jumps
x 2 rounds, for time
