Even though Halloween is over ghosts were spotted at the gym today:)

Even though Halloween is over ghosts were spotted at the gym today:)

WOD 110415

What’s your favorite holiday?

Shoulder Prep movements from Kelly Starett

Push-up – shoulder circles L/R
1” Push-up hold (squeeze scaps)
Triangle post (pressing tall) L/R (clap top foot 10x ea.)
Seated – Sit tall active shoulders, come down to mid thigh w/ hands, walk feet into pike (tight butt) squeeze scaps together
5 Slow Push-ups, keep scaps squeezed back, hands in tight
5 Push-ups, keep scaps squeezed back, hands WIDE
5 Archer push-ups, start on knees, then work to toes down
5 Diamond Push-ups
3 x 10 yd Forwards or Backwards pick one Plank Plate Drags (5-10 lb plate under feet, hands turned out to sides, abs tight.
Standing arm flings
Bent over arm flings (squeeze scaps together)
Forward/Backward Arm Flings (stretch in front of shoulder)
Turn left & right arms twisting, then try to hit back of neck with arm that goes behind (internal rotation)
Reaching upwards shoulder circles (1 arm)
Pull-up Bar work (use negatives or band if needed)
Wide Chin-up grip (shoulder retractions)
2-3 Strict wide grip chins
2-3 strict shoulder width chins
2-3 strict hands touch chins
2-3 strict Wide grip pull-ups
2-3 strict normal pull-ups
2-3 strict hands touch pull-up

Shoulder Press (5 x 5)

Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 5 reps
Rest 2-3 minutes
If you achieve 5 successful reps, increase the load in the next set.

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
6Handstand Push-Ups
9 Ring Dips
12 Toes to Bar


CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD