WoD - Tuesday 5th September 2017

Just like the sign upstairs says...Overhead squats are eazy!!! And weren't they just?!

Back onto heavy lunging with a slight twist...

CrossFit Cardiff WoD

6 Front Rack Walking Lunges
3 Shoulder To Overhead
6 Front Rack Walking Lunges

The aim is to lift as heavy as technique will allow. The same as normal, forward momentum on all lunges. 

Accessory Program 

3 x 5 eccentric pull ups (1s up/7s down - use band if required)

Superset between Set 1 and 2:
10 Russian lunges, per leg, toe of straight leg stays down
30 Wall Toe taps per leg - heels stay down
1 min Static Ankle Stretch - Barbell or single leg heavy KB. 
1 mins heavy KB bear hug hold
Superset between Set 2 and 3:
10 Russian lunges, per leg, toe of straight leg pointing up
30 Wall hip drives - heels stay down
1 min Static Ankle Stretch - Barbell or single leg heavy KB. 
1 mins heavy KB bear hug hold
Superset following Set 3:
10 thoracic twists per side - bottom of a squat
1min Per leg Single Leg plate ankle stretch (toe on a plate, knee driven forward) - FILM
1 min Static Ankle Stretch - Barbell or single leg heavy KB. 
1 mins heavy KB bear hug hold

2 Rounds not for time, but for form of:

10 Kip swings, 5 kips, 5 kipping pull ups
10 Wall Squats to tempo (5 - 1 - 1/Eccentric - Isometric - Concentric (Down - Hold - Up))
5 Narrow stance air squats
10 Wall Squats to tempo (5 - 1 - 1/Eccentric - Isometric - Concentric (Down - Hold - Up))
10 GHD Hip extensions
10 Kip swings, 5 kips, 5 kipping pull ups

Rest as needed between rounds, ensuring that quality of movement can be maintained

Dream Team

Dream Team