Deload Week Day 2 WOD Tue 8-20-13

Deload Week Day 1 – Mon 8-19-13
August 18, 2013
Deload Week Day 3 WOD Wed 8-21-13
August 20, 2013

Deload Week Day 2 WOD Tue 8-20-13

Homework: http://21crossfit.com/2013/08/19/why-i-havent-taught-you-to-kip/

Read the above article on kipping and shoulder strength!  This is why we gradually work the kip into our workouts and emphasize strict strength before kipping.

Warmup:
400M easy jog
Chest stretch at wall
Couch stretch 1 min each leg
Frog position hip stretch 2 min
 
Squat Recovery:
4 sets of 8 reps Back Squat – 40% to no more than 50% of your 1RM
 
Deload Conditioning:
NOT FOR TIME
3 rounds
20 air squats
20 abmat situps
400M jog
 
Cool Down:
1) Banded shoulder stretches
2) PVC superman stretch with a partner – 3 x 30 sec each person
3) Foam roller – quads and glutes – 4 minutes