Can we talk about this podium?!
Congratulations to all the teams in the team series. That was a really fun 6 weeks. And big congratulations to the winners of each division. It takes a lot of hard work to come out on top at the end of such a long competition.
Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10 SA KB push press (left)
10 push-ups
10 SA KB push press (right)
10 KB SDHP
Mobility
Banded shoulder mobility – coaches choice
Strength
A1. Bottoms up KB press – 3x8e
A2. Banded KB swings – 3×20
A3. Banded high pulls – 3×15; AHAP
We are all pretty familiar with each of these movements. Do not rush through, do not shut your brain off, stay present and feel each movement in the muscles that you should. Full range of motion squeezing at the top, keeping the core engaged.
WOD
“Havana”
3 rounds
25/20 cals on AB
15 push-press (115/75#)(95/65#)
15 box jumps (24/20”)
10 pull-ups
Rest 1:30
This one is pretty basic CrossFit. Using what you have been learning about pacing and work to rest ratio, start out with a goal in mind and try to stick to it. Coming out too hot isn’t going to go well. However, going to slow won’t help you reach the desired stimulus.
Light bar here. Pushing the boundaries towards medium however.
