Day 8

Warm-up with some sort of metabolic conditioning (aka "cardio): run, row, bike, swim, jump rope, step, whatever! Get a good pace going and go until you're slightly out of breath. This should take anywhere from 1-3 minutes. Then 10-15 reps of squats, situps, back extensions/supermans, pushups or dips, pullups each. Follow that with a 15 second stretch called the Samson Stretch. Repeat this sequence sans "cardio" three times.

Congrats, you've just done the Official CrossFit Warmup. Read about it here and read WHY we do it here.

If you're used to this, have you tried Greg Amundson's warmup?

Onward!

SOD: the Deadlift

In a nutshell, what we're looking for:

• in a hip-width stance, have the bar over the middle of the foot.
• grab the bar just outside the body
• push your knees forward until shins touch the bar
• straighten your back as best as possible by lifting your chest, eyes fixed about 5-6 feet in front of you
  
• from profile view, your shoulder blades (scapulas) should be in front of the bar
• "feel the steel" - the bar should touch the body as you stand to full hip extension
• repeat!

WOD:

"CINDY"
as many rounds as possible in 20 min of:
5 pullups
10 pushups
15 squats

This WOD requires just a place to do pullups or bodyweight rows. In 20 minutes, how many times can you go through 5 pullups, 10 (honest) pushups, and 15 squats? Beginners should try amrap in 10 or 15 min, leaving the 20 min challenge to Intermediate and Advanced. A round per minute is pretty good!

FOD:

3 sets of hanging L-sits or tuck sits + 1 minute rest, for time


L-Sits and Tuck Sits in the park from ABueno on Vimeo.