***Members, please watch the video demonstration of this whole session on our private Facebook page. If you are not in the FB group, please add Riley Darr as a friend and she will add you to the group.***
WARM UP – MOBILITY
5-10 each/each direction:
Wrist circles
Elbow circles
Shoulder circles
Thoracic trunk twists
Thoracic Hug rotations
Hip Circles
Leg swings
Knee circles
Ankle rotations
—
10-15 Dowel (broomstick/band / belt/ towel) dislocates
10 OH Step back lunges
10-15 Dislocates
10 Overhead squats
—
5-7/side Kneeling thoracic rotations/activations
20-30s/side Lunge hip openers
5-7 Russian baby makers (3-5s at top and bottom)
WOD A
Olympic lifting technique:
1) 6-8 sets of:
3 “Slow” snatch high pull + 3 Tall snatch + 3 Snatch2) 6-8 sets of:
3 Press from split + 3 Tall jerks + 3 Split jerks
– hold the landing for ~2s on jerks to enforce/correct footwork and balance
—
Short rest between sets as needed but keep the HR up.
Really focus on mechanics and positioning, be forceful / aggressive with your lockouts and tension as if you had some weight on the bar.
WOD B
KRISS KROSS IS GOING TO MAKE YOU…
Complete AMRAP in 10 mins:
30 Doubleunders (sub 30 jump /w double tap, high knees, or mt. climbers)
10 Burpee box jump (or step up)ACCESSORY
3 rounds:
20-30s Wall sit + wall angels
12-15 Cuban rotations (light weights / soup cans)
60s Face up Chinese plank
– rest 60-90s –
