Militant CrossFit: 3-July-13

Sorry about missing Monday's Post guys. Long weekend had me losing track of days!!!

Today:

Warm Up:
Standard

Then:

A. 4 sets:
Ring Tricep Extension: 6-8 reps
TGU: 3 per side
B. 18 minutes of work for technique not for time:
10 Double KB Jerks
10 Leg Circles in each direction
10 KB Kossak Lunge
10 Ring Push-ups with turn out
10 Strict pullups

Cycle through as many times as you can in the 18 min. Again, not for time, but for quality of movement!

Tips

This week the intensity is down and volume is up as we build a base for this new programming cycle.  Tricep extensions are essentially tricep presses done on the rings. You can modify by changing the position of the rings. You can also sub scull crushers. Follow this up with turkish get-ups, 3 reps in a row per side. Rest as needed. Part B is not for time but work at a pace that allows you to maintain top quality reps. Kettlebell jerks are done with 2 kettlebells and unlike a barbell jerk, your feet will not move or leave the ground simply push press and rebend the knees to catch.  With Leg circles the larger the circle the more difficult it is, make sure you maintain a nice hollow body for these.  Kossak lunges can be done with our without weight and to make them more difficult stay low during the transition from side to side. For the pushups, make sure that you maintain palm forward fixation throughout the entire pushup. Raise rings or go to knees as needed. For pull-ups, you can sub banded pullups or ring rows as needed.