San Francisco CrossFit

Morning session at SFCF with Carl Paoli

Workout:

10 rounds
Heavy triple front squats
50m sprint (to gate)
Walk back

*rotate on rack with partners, no rest other than this.

Rounds 1-5 120#
Rounds 6-9 140#
Round 10 151#

- drive knees out as much as possible, especially on the up
- don't "jerk" on the way down - maintain control
- keep explosiveness on the up but without bouncing - stop 'dead' at the top

TTB practice

- upper back tight, holding back fluidity of kip
- look straight ahead and down during movement, not up

2-minute Superman hold

front_squat
skills_practice

Evening Mobility and Movement session with K Starr

* squat holds - narrow stance, up to 5 minutes

- hold lunge position with back foot internally rotating and lift chest to feel possible tightness

** adductor stretch with barbell, 3-5 minutes each leg

- retest lunge position

*** adductor stretch with ball and box, 2-3 minutes each side

- retest lunge position

**** side/front splits stretches and preparation - from seated come to "standing position" then allow weight to fall forward - "pass through" 20 times - hang band from pull-up bar and use to support upper body during splits practice

***** tackling knee problems - wrap band around base of pole and other end around foot/ankle to secure - straighten leg and internally rotate quads/knee (manipulate with hands) while contracting quads - repeat 20 times

mobilityWOD