WOD – Sunday 11/13

Did you see the CFP newsletter? The PortFit classes are filling up fast. If you don’t know what I am talking about you should sift through your inbox and check out the themed classes starting December 1st. If you have any questions, see myself or Sophie.

Also, don’t forget that CrossFit Portsmouth is the Lululemon box of the month. Meaning every Sunday at 9 in the month of November there will be a special workout for those who are interested in trying CrossFit along with any or our members who want to reinvest in the foundations. Bring that friend of family member that you know would love it and workout along side them.

Spend 2 min in Z1
Then, 3 rounds
10 KBS
10 pull-ups
10 push-ups

CFP squat mobility – pigeon, couch and spiderman
Also focus on ankles and calves

10 min EMOM
Evens – 5 back squats around 70%
Odds – 3 seated box jumps, AHAP (as high as possible)
The seated box jump should be done with our feet initially off the ground. So slightly lean back and pick your feet up off the ground. Leaning back should help with momentum, but it should also challenge you to maintain a very tight position. Leaning back should almost look like you are rocking in a rocking chair. Legs and torso maintain a seated angle as you rock back. While rocking forward, as soon as your feet make contact with the floor, you should explode up onto the box. This method teaches how to use the stretch reflex when doing ballistic movements like box jumps, but more importantly teaches power through tension.

“Day Dreaming”
25 min AMRAP
15 KBS
20 box jump overs
25 wall balls
50 DU’s
Rest :30 between rounds

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