This week in inversions the time commitment is the same as last week- a total of 5 minutes, but in reverse order: 2 minutes at the beginning of class and 3 minutes at the end. The other adjustment is that the first 2 minutes should be “dynamic” in nature- with athletes moving in some little/big way during the inversion. This can be with legs or arms/hands. For example this could be as minimal as weight shifting gently from right to left and as much as “shoulder taps”- with weight shifting to the left hand/arm and right hand reaching to tap the left shoulder. Also look to move lower limbs- one leg flexes and extends, then repeat with the other. Constantly moving wall walks work as well.
Day one of “A Week of Squats” at CrossFit Malibu. -Mary AnnMonday WOD at 6, 7, 9am and again at 4 and 6pm
Back squat
5-5-5-5-5
Post heaviest 5 rep set to chalkboard/journals and PR board
-then-
On a running clock, as many total reps as possible of:
Burpees for 2 minutes
Toes to bar for 2 minutes
Back burpees for 2 minutes
Post total number of reps for the 6 minute period to chalkboard/journal.
Monday 5pm Specialty
“DT” and more
