October Mobility of the Month:
A. 25x – I Lifts with PVC Pipe
hold each one for 3s and focus on pushing armpits toward the floor. You should focus on bringing arms up passed the ears without any elbow bend and should try to spread your lats (wings) out so you feel this in between your shoulder blades – thoracic ext.
B. 2 Minutes – Wall Assisted Prone Puppy Dog
Lay flat on your stomach and reach arms straight overhead and place hands on the wall. Keep belly/hips on the floor and focus on spreading lats out (like wings) and armpits to floor. Again, you should feel this in your thoracic spine and maybe in the shoulders, but there should not be any pinching sharp pain in your shoulders. You can do regular puppy dog or talk to a coach if there is pain.
CrossFit Papio – CrossFit
Congratulations Jeff and Sherrie Brownfield on 20 years of marriage! They were married 10/9/1999, they have 3 amazing children, and they both share the love of CrossFit. Help them celebrate by particpating in their very own 20 year anniversary WOD.
Open Gym (No Measure)
1. Create a Plan
2. Warm Up Well
3. Focus on Weakness or missed workout during the week or enjoy the optional wod below.
4. Use a Clock
5. Have fun and Own Your Workouts!
Back Squat (3-3-3-3-3-3)
start at 75% and increase up to 90-95% 1RM
*2:00 Min Clock
Metcon (AMRAP – Rounds and Reps)
Jeff and Sherrie’s 20th Anniversary WOD:
With a Partner:
Buy In: 20 Quality Skin the Cats (alternate reps with a partner and focus on full range of motion instead of speed)
20 Minute AMRAP:
10 Bench Presses (each partner – spotting each other)
9 Synchronized Jumping Muscle Ups
99 Double Unders (can share reps however desired with partner)
Move: 95/65, 18 synchro jumping chest to bars instead of MU