Workout of the Day
1X3 @ 70% 1RM
1X3 @ 80%
1X AMRAP @ 90%
NOTE: Use 90% of your 1-rep max to figure your percentages. (If you’d like to know why read this: 5/3/1: How To Build Pure Strength. Short on time? Click on the article, scroll down to and read the section of the article titled “5/3/1 and Discontents“.)
As many rounds as possible in 20 min:
NOTE: Memorial Day weekend is rapidly approaching. It’s approximately 4 weeks away. For those doing the full version of “Murph” we recommend you partition the 100 pull-ups, 200 push-ups and 300 air squats in “Cindy” format. Completing 20 rounds of “Cindy” equals 100 pull-ups, 200 push-ups, and 300 air squats. Keep this in mind as you do today’s WOD.
Post your scores to.
MobilityWOD PERFORMANCE WORKSHOP MAY 6TH at CrossFit The Rock (Rockville Centre, NY) The workshop is $349.00.
This in-person course relies heavily on the principles of breathing, bracing, and body positions as described in Dr. Kelly Starrett’s book, Becoming a Supple Leopard, and the M|WOD 101 online course. Many coaches and athletes struggle to take some of the principles in the book or from the M|WOD 101 course and apply them to lifting with big loads. Many coaches and athletes also have difficulty understanding exactly where to look first when trying to solve a problem for an athlete and many times jump to different mobility exercises without first breaking down any issues in technique, set up, and bracing. Unfortunately, athletes, many times are only concerned with finishing the task and not the quality of the task until it blows up in their face. Load is a very instructive tool and allows the coach to see errors as they develop that may not be apparent during bodyweight or lower weights while the athlete is warming up.