Opening up
Upon first glance, today’s programming looks like pretty standard CrossFit, and in most ways it is. There is one very important detail hidden amidst the volume training that can yield great returns – bridge work. A full bridge (or “wheel pose” in yoga) helps us engage and start to undo the flexion that most of us spend most of our time in. Opening up fully from fingertips to our toes can be a little uncomfortable at first, but given due diligence it will help us with everything. So while the bulk of today’s work might look like the volume training and the WOD, don’t discount the bridges. They’re in here for a reason.
STR:
Push VT
EMOM 20
superset with bridge work
WOD: (from 12/19/13)
AMRAP 8
10 PC (115/85)
5 burpees over bar
Push VT: 2 ring dips per min
WOD: 4 & 5 cleans Rx
Happy full moon Friday the 13th in mercury retrograde 😉
Push VT: 3-4 pushups to a bench per min – exciting to graduate from the box!
WOD: 4+11 @ 65#
Once again, fine work from old hands and newbies alike!
VT: 3 ring dips per min. Improvement over 5/14, which was 3 until min 12, then 2.
Wod: 7+3rx. It occurred to me after the 2nd round that I could attack this as an OTM, but I chickened out…