CrossFit South Brooklyn

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MeLo Takes “Hug A Twinkie” literally
Photoshop by Asta F

New Standardized Warm-Ups

Below are the new Standardized warm-ups we’ll be using this cycle as well as coaching notes on each movement.

Warm-Up 1
3 Rounds or 10 Minutes of:
8 Lunges with Hip Lift
8 High Hang Snatch to Overhead Squat (use a barbell or PVC)
8 Knees to Elbows or Reverse Curl-Ups

notes:
– Here is a video of the Lunge with Hip Lift.  Stay on Tension during this movement, try to perform a solid lunge and then use the hip lift as a hip opener.
– The High Hang Snatch will involve an explosive extension and proper foot work.  After you catch the bar overhead in a quarter squat, stabalize your position before descending into a full overhead squat. Here is 13:00 video of Coach Burgener working with a Rugby player on the High Hang Snatch.
– The Knees to Elbows will be strict.  Try to keep your arms straight and use your lats and hip flexors to perform the movement.  Both strict Knees to Elbows and Reverse Curl ups are demonstrated here.

Warm-Up 2
3 Rounds or 10 Minutes of:
10 Dumbbell Hang Clean Thrusters
5-10 Plyo Push-Ups or Standard Push-Ups
10 Ring Rows with a Supine (palms up) grip. Hold the top for a 1 count

notes:
– Make the Dumbbell Squat Clean Thrusters one fluid motion emphasizing good foot work, a tight body and a mature overhead position. Here is a video of them.
– Only perform the Plyo Push-Ups if you’ve got 10-20 Strict Push-Ups. Otherwise continue to develop your standard push-ups.
– Keep your palms facing up during the ring row.  Hold the top of each rep and really focus on squeezing your shoulder blades together and keeping your shoudlers down and back.

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Annie S does 25 Muscle Ups and 31 Clean and Jerks in 8 Minutes CrossFit
Just Squat! CrossFit

Comments

  1. Made up yesterday's cleans at 6am with coach JFox. Worked up to 195 and ran out of time. WOD in 5:14 @135.

    I also ran through the new warmup 1 today, which seems…odd. I understand that there's mobility and skill focus in there, but it didn't get my heart rate up much. Jess did take us through Tabata KB swings before that, but I'm curious to see how warm I feel on days when I hit WU1 without any pre-warmup.

  2. 6am with Lady Fox. Did last Sunday's workout: 1/3 mi run, 30 chest-to-bar pull-ups, 1/3 mi run, 30 burpees: 10:03. Struggled on the chest-to-bar pull-ups. Wasn't able to string many together. Mildly frustrated to get so close to a sub-10min and to just miss it.

  3. 6am with coach lady fox

    not a lot of juice in the tank this morning.

    pre wu
    foam roll
    droms

    tabata kb swings 20kg

    wu1
    lunge hip lift
    hh snatch to ohs
    k2e

    2x cleans/ 1 squat clean
    185 and ran out of time

    wod
    4:21
    125lb/ring push ups.

  5. Oh twinkie photo…
    I like to think of it as a culmination of the skills I attained in the 5 years of architecture school I completed.

  7. The more I look at it the more it seems like she's actually flying on a twinkie (& holding on for dear life). Who needs a magic carpet when you have a magical high-sugar cake snack to cruise around on!

  10. I'm not sure we can call it a rendering – Melissa's transparency is way too low. She should be at least 30% transparent. Also, I kind of think her thumbs would sink deep into the Twinkie-flesh if she had to clutch it like that…

    🙂 🙂

  11. Box squats @ 115 went pretty well.

    Helen, not so much.
    400m runs in the pink Chucks–bleah
    1.5 pood, ended up setting it down for a sec in round three.
    Pullups w/ small green band–why have thou forsaken me?!?!

    14:07 a full 1:38 SLOWER than my last Helen.

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