We are going to continue to work that lockout and core strength.
5x5 of Double Ls (Lockout Laps)
-Use a moderately heavy DB or KB (say 55lbs or 1.5 pood) lockout overhead on one side. Tighten abs so that your torso is erect and not leaning over to one side. This is like the waiter walk but I really want to stress getting the shoulder into the ear, it is an active press. Then holding this position from the waist up make a figure "8" shaped lap around the room. Switch hands and then reverse direction. Continue to alternate sides and directions to balance the movements.
5x5 Turkish Get-Ups (same weight as above)
-Finish five on one side then do five on the other side, that is one set.
Functional Movements, High Intensity, Elite Fitness.
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What is CrossFit?
CrossFit is a strength and conditioning program based on Functional Movement, Variation, and Intensity. The concept is that everyone, from the elite athlete to the aged Grandmother, need the same type of fitness, the difference between the two is the level of intensity. The scalable intensity levels are what make the CrossFit the ideal training system for all ages and ability levels.
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
2 comments:
Figure 8s? Good stuff, Will. I'm going to pick up Marcia at arms' length and give it a shot!
Walk in a figure 8 as large as the room is. I think this causes the body to stabilize better that in a square if you just trace the perimeter. Good luck with Marcia, she is a tough one.
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