Remember we are totaling the Olympic lifts tomorrow, so take a rest day if needed. Also, check our Winter Holiday Schedule here.
Spend 10 minutes with a Foam Roller, Lacrosse Ball, or Resistance Band working out any kinks from the week.
Practice progressions for the Precision Jump. Start on flat ground, and work towards a couple 12″ boxes if desired.
3 rounds for time:
- Ring Row x 10
- Slam Ball (20/10#) x 20
- Single-under x 80
5 rounds for time:
- Pull-up x 10
- Slam Ball (25/15#) x 20
- Double-under x 40
20 thoughts on “Thursday Workout: Mobility, Precision Jumps, and a Triplet”
L2 mod: 5rds
PU – Rx
SB – Rx
Precision jumping could be fun, but don’t look for me on a You tube video just yet.
WOD: LVL 1.5 (3 rounds)
WOD: L2 @ 9:04
Stuck in Steamboat two days ago for weather. All day off and 2′ of fresh on the mountain. What to do?
Rent/buy/scrounge gear and get in about 12,000′ feet of vertical powder thrashing awesomeness, that’s what! Epic first day on a board!
Stuck in Jackson Hole with a broke jet today. Too friggin cold to go ride, so I’m going to Mountain Athlete to work out with Rob! http://www.mountainathlete.com/
This has been a good week at ‘work’ so far!
That’s awesome dude! I worked out at Mountain Athlete last year over the break and plan on going back a couple times this year too. Rob is the man. Let me know if you’re stuck in Jackson for a few more days, I get out there on Saturday!
Nice! Rob just gave me a ride back to the hotel, wish I had seen this and I could have name dropped you! Great guy, great gym. We leave tomorrow morning for San Fran, enjoy the snow, the whole mountain is finally open, including Corbet’s Couloir!
A real lesson in humility too as it was! In a room of pro skiiers, snowboarders, mountain guides and climbers – I dropped in on the Pro training session – I got SMOKED! Won’t detail exactly all we did, but there were a lot of sandbag movements, sprints, step ups, and then Rob put me through a wall grip torture test, and I did that pretty well I think. Altitude is awesome!
Traveling for the holidays and visiting family in Saratoga Springs, NY
@ Feral Crossfit
BS 3×5 @160#
EMOTM x 15 min
Even minutes – 3 squat cleans @125#
Odd minutes – 12 Russian KBS @70#
squat cleans were supposed to be “heavy” and rep 3 was definitely getting challenging by the end of the 15 minutes
10:21 (5 rds; ring rows)
10 kbs @ 60
At Holiday Inn Express in Laurel Md.
Dumbbell Push Press at 35 lbs
Merry Christmas y’all!
8:39 w/ 30lb sb
11:06- sloppy single unders
10.44 – 5 rds with rr, 20# slam, and su’s