Legs, Lean, PULL! … No Babysitting, 1 Box Only Today

Nov 24th, 2018

Category: CrossFit

Legs, Lean, PULL! … No Babysitting, 1 Box Only Today

Jen

Turkey Day ScheduleGooble, Gooble, Gooble, Gooble……
Today Saturday 11/24 – One box only. No babysitting.  All Levels classes 8AM, 9AM, 10AM, 11AM & 2PM.  No Oly or Mobility, Intro at 12pm.

CrossFit Breathing/Bracing Seminar – Sunday, 12/2 @ 11AM
We are happy to be hosting Bruce Stockton from Boston University for a FREE Breathing & Bracing Seminar next Sunday at 11AM in Southie Orange. This presentation is totally free and will run about 60 minutes. Everyone will benefit from this, coaches & athletes alike. Come in for a Sunday sweat session and stick around for the presentation! Read below for more info from Bruce!:

Hi CrossFit Southie! My name is Bruce Stockton, I’m a competitive weightlifter and 3rd year physical therapy student at Boston University. In my final year I’ve been working on a practicum presentation looking at the most optimal ways to breathe and brace in the sports of weightlifting and CrossFit.

What can you expect to learn? We’ll cover how your breathing style can improve or hinder your performance, benefits of certain breathing techniques over others, when, how, and why use a lifting belt, simple ways to build this into your warmup or recovery work, and of course how it can help you move fast and lift heavy! I’ll do a little presenting, then we’ll get up and move and do a mini workshop, then finish off with some Q and A.

This presentation is for YOU, the athlete! As a weightlifter I like heavy things, so this isn’t going to be your typical PT presentation. Hope to see you there!

Warm-up
Row Lotto
Just Legs – 125m
Every M +/- = Activators
Just Arms – 125m
Every M +/- = Plank Ups
Legs & Arms – 250m
Every M +/- = Moon The Sky

Then try 20 Strong Pulls for Cals

Skill
Rowing Technique

Midline
Tabata Hollow Rocks
-10s Rest= superman hold

WOD
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats
20 Pulls on the Rower

Score= total calories rowed

Coaches Note – Focus on putting your max effort into the 20 pulls each time. Reach in with the chest up, drive strong with the legs, lean and rip it. Take 2x the amount of time on the way back in for the recovery.

Extra Work
Work up to a Heavy Snatch Double

DISCUSSION 3 Comments

  1. Ryan Gould 11/25/2018 at 3:07 pm

    Ring rows* (8 rds)

  2. Ryan Gould 11/25/2018 at 3:06 pm

    WOD: 124 Rx

  3. Sean Flannery 11/24/2018 at 6:37 pm

    WOD: 205 cals
    Extra: up to 176#