Monday 12/28/09

Warm Up/Stretch/Mobility

Skillz and Drillz:

• Kettlebell Clean practice. For those proficient in the KB Clean, work on the KB Snatch - 5X5 each side. If you do not have a KB, use a dumbbell

WOD: "Dirty Thirty". There is a CrossFit WOD unofficially, yet affectionately, known as the "Filthy Fifty" (http://www.crossfit.com/mt-archive2/001550.html). I've put together what I'm calling the "Dirty Thirty" (10 movements, 30 reps each). Either way, this is a "Chipper" WOD; if you push yourself on this workout, you will know why it's called a "Chipper"; you can also refer to this archived post: http://crossfitbtwg.blogspot.com/2009/10/update.html Not a video for the faint of heart or young ones...

"Dirty Thirty" - 30 reps of each, for time:

• Sandbag Get Up @ 30#-60#
• Assisted or Jumping Pull Up
• Kettlebell Swing @ 20#-35#
• Overhead Lunge (15 each leg) @ 20#-45#
• Knees to Elbows - scale this by doing bent knee leg raise
• Push Press @ 45#-65#
• Sit Up with Knees Out (as in reclined bound angle pose)
• Sumo Deadlift High Pull @ 20#-45#
  
• Burpee
• Double Under. If you cannot do DU's, then do singles X 120

If there are any movements you are not familiar with, go to www.crossfit.com and click "exercises and demos". Below is an excellent tutorial on how to do "Knees to Elbows".



See you tonight!

Chris