HMMM, What to do after a Saturday night Pot Luck feast? In the midst of our holiday get together, express wishes were made NOT to see Deadlifts or Box Jumps in Sundays WOD. Suspecting that that was a trap (I make the WOD a DL/BJ combo and forget burpees, double unders, etc.) I actually planned with that in mind.
ELEMENTS class saw a few regulars drop in to work fundamentals (and atone for excess pie), as well as two first timers getting a taste of CrossFit.
The 10AM class began with a review of Push Press mechanics:
bar positioned across traps
elbows in front of bar
feet in power position
Torso remains upright (NO forward lean)
Instant reversal of direction (down/up, no pause)
dip to heels
fast and aggressive
After technical work going up to 5 rep max range, we scaled the weight back down to something that could be done for at least 10 reps. With that as the basis, the workout was:
7 rounds for time
7 Push press
7 Med Ball Cleans
Steve x2/ salty/ Linas 13:16 @135
Jason/Christian/Reggie/Mario 17:44 @ 95
Ami/Jeff/Ewunike/JJ 17:45 @ 85
Ellen/Julia/Steph 19:58 @ 65
Brad/Monica/Sara 19:59 2 65
Finished with the dreaded “Cradle of Pain”, 2 sets to (merciful) failure.