No workout tomorrow??? 😉

Well no “WOD” officially, but here and there it’s smart to take a step back and work weak areas and skills to keep progress and injury prevention a priority long term…

So here we go…

Skill/power work…

12 Single Arm Russian KB Swings
9 Single Arm KB Cleans
6 Single Arm KB Snatches
Then switch to the other arm and do the same…

We will spend time working on how to not smash your wrists and forearms on this one first…

Once you have single arm down then…

12 DOUBLE KB Russian Swings
9 DOUBLE KB Cleans
6 DOUBLE KB Snatches

Then…

Some post work hitting some muscle groups that can often get neglected in the world of Crossfit training…

3 “giant” sets of…
18 Barbell Good Mornings
15 Underhand Bent Over Barbell Rows
12 FRONT RACK Barbell Lateral Lunges

Rest as needed trying to add a little more weight on each set, but focusing on keeping your entire back set on the Good Mornings with a small knee bend, keeping shoulders down and engaged on the Rows and no knee caving or studder stepping back to the middle on the Lateral lunges…

Put the barbell down anytime you need to during the set, but try to make things brief while you’re within a set…

Justin VanBeek

Written by: Justin VanBeek

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