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Hip Flexor Strength

by Andrew B

FCFxGB2015_0019Andrea V in a straddle L-sit


CrossFit WOD for Wednesday 12OCT2016

EMOM for 12 minutes:
a. 3 clean & jerks starting at 60% of 1RM, adding 3-5kg each round
b. 6 v-ups

then

[Fitness]
AMRAP in 12 minutes:
4 pushups
8 squat thrusts
12 air squats

[Performance]
AMRAP in 12 minutes:
4 planche pushups
8 broad jump squat thrusts, 6/4′
12 alternating pistols

Post total reps to whiteboard!


Barbell Club WOD

POWER CLEAN + HANG CLEAN + POWER JERK
BACK SQUAT
STRICT PRESS
ACCESSORIES: bent-over rows, dips, ab rollouts https://www.youtube.com/user/FoundationCrossFit/search?query=ab+wheel


Kettlebell S&C WOD– Endurance Focus

Mobility

3 rounds of lunges (the legs alternate, we are working on stability)
4 left rack
4 right rack
4 double racked

Skill work for Clean
10 fast rows finished with 1 clean

for 12 minutes
:30 sec double kettlebell clean
:30 sec rack hold
– Go light, this is a beast


ARTICLES

+ An Olympic Weightlifting Approach to Coaching the Kettlebell Clean – StrongFirst
+ Master the L-Sit for Core Strength and Bodyweight Control – Breaking Muscle