21 – 15 – 9
Rope Drags @ 1 rep max shoulder press weight
man makers @ combined weight of 66% of shoulder press
Just a clarification – these videos are intended for you to experiment and find what you need, and then use those movements on a consistent basis. These are not “videos of the day.” The concepts and movements transfer to lots of movements we do in the gym and in life. Like mobilitywod says “Every human should be able to perform basic maintenance on themselves.” Use this stuff, get familiar, see what works for you – don’t just do it one day – progress takes time.
I am really excited about this Olympic Lifting prep video – it addresses those tight traps, necks, and loss of shoulder rotation that we can get from all the shrugging!
I’m not gonna lie, watching 5 minutes of burpee mobility is almost as bad as doing 7 minutes of burpees! There is some good stuff in there though, so struggle through it.
We can all use some work on our hips, and external rotation in the squat (knees out.) For some of you, keep your hip on the box and lean forward instead of loading off the box – baby steps, stay in a reasonable discomfort range. Kelly is super fired up in this one!
Getting into position to deadlift without losing your flat back is essential, and can be tough if your hips and hamstrings are tight. Couple this one with the external rotation video to prep for deadlifts – because external rotation is important while pulling, too.
We’ve been benching more lately. First do the “best shoulder Mob ever” that you’ve seen before, and then try out some global extension work for improved power output – because bench is not just arms and shoulders.
2 Round for Time: (2 years in the sheriff’s department)
500m row (5 months over the 2 years in the sheriff’s department)
14 back squat @ 185/125#
8 muscle-ups (14 Aug 14 was when Dunn was kill)
14 deadlift @ 315/225#
30 burpees (Dunn’s badge number was 30)
Deputy Sheriff Joe Dunn from the Cascade Sheriff’s Department was killed last Thursday during a high speed chase just outside of Belt, MT. Although he was not a member of the CrossFit community I still believe we should do our part as a community to help someone who has protected our community both as a sheriff and as a former Marine. We will be hosting a fundraiser/WOD this Friday to help raise money for the family he left behind (his wife and two children) and give all the money collected directly to the family.
Combat Flip Flops