WOD – Wednesday 11/9

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
2 rounds:
5 wall walks
5 pull-ups
10 tuck jumps
10 air squats
15 hollow rocks
15 supermans

PVC mobility as a class

Muscle up practice for 10 minutes
Invest in the 4 positions of the muscle up through skill transfers on the ground. Use the low rings to demonstrate proficiency and strength, because if your shoulders aren’t strong enough to do a strict muscle up, they are certainly not ready to do it kipping. Everyone must graduate to the next level, but that doesn’t mean you cannot improve despite what level you are at. Work on locking in each position, speed through the rings and a strong press out at the top. Coaches will have drills ready for you depending on where you currently are.

“Filthy 50”
50 box jumps (24/20”)
50 jumping pull-ups
50 KBS (35/26#)
50 walking lunges
50 K2E
50 push press (45/35#)
50 KB deadlifts (53/35#)
50 wall balls (20/14#)
50 burpees
50 DU’s
The filthy 50 is an absolute beatdown. Scale everything from movements to reps if needed. Time cap is 35:00.
Jumping pull-ups means you must do jumping pull-ups, so make sure these are set up correctly. Knees to elbow means knees to elbow, in my opinion much harder than T2B, so no you cannot just do regular pull-ups or T2B.

Cool down
Spend 5 minutes focused on shoulder recovery

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