Dynamic stretching drills
Mobility drills
Strength
Rest day
WOD 1
-2 minutes to do as many strict pull-ups as possible with full extension at the bottom (or kipping if you cannot do 10 strict at a time)
--Rest 1 min
-2 minutes to do as many burpees as possible
Rest 1 min
--2 minutes to do as many back squats as possible (use 50% of your 3 rep max/ I used 185#)
*The goal of this workout is to get as many reps as possible in each set of 2 minutes with no rest at all other then 1 min rest between sets. It is a SPRINT!
-and/or-
WOD 2
10-9-8-7-6-5-4-3-2-1 of Handstand pushups(hspu) or decline pushups scaled.
and
1-2-3-4-5-6-7-8-9-10 of Squat Cleans (or power clean to a full front squat is ok)
The workout goes as follows:
10 hspu, 1 squat clean
9 hspu, 2 squat cleans
8 hspu, 3 squat cleans
7 hspu, 4 squat cleans
Follow the trend until you finnish at ...
1 hspu, 10 squat cleans.
Squat cleans @ 185# men/ 115# women advanced. (155# men or 95# women scaled
*goal is to perform the workout as fast as possible while maintining proper form.
2013 OC Throwdown
The 2013 OC Throwdown is going on today and tomorrow. This is the biggest CrossFit competition in the world Outside of the CrossFit Games. Here is a video of coach Mike in the first event of the 2012 OC Throwdown.
And last but not least is the CrossFit Journal for December 2012
