3 different workouts all in one! What fun!

6 minutes at each station for max reps:
Sandbag Clean and Stepups
Tire Flips
Wall ball/Situps (score by lowest # completed)

TEAM METCON MANIA (aka big group in a tight space)
20 minute AMRAP IN TEAMS OF 3
10 BOX JUMPS
10 THRUSTERS
10 KNEE TO ELBOWS

While one person does those, the two "resting" team mates each perform 2 burpees per set of ten.

Finished with some good hip flexor, hamstring, calf and shoulder stretching.

More work on the Deadlift. Sunday morning provided everyone with an extra hour of sleep, so I expected people to feel good. My plan was to focus on some individualized correction and work the problem areas of each persons lift. To begin, we worked up to 4 sets of 3 reps, not approaching max weight. Heres what we worked on:

Reggie: pulling from the floor, but focusing on keeping triceps pulled back to lats.
Tom A.: problem is off the floor, so we put him on plates to elevate him. Also worked on getting quads into the lift
Chris S. Same corrections as Tom A., getting a little more squat into the setup helped his back position a lot.
Frank: just tightened up starting position.
Chris W. flexibility is the issue, so we put the bar up a few inches to get him into a better position. Pulling from the mid shin is not easy either.
Brendan: Same, worked on keeping the bar in close to body.
Sara: Up on plates to work off the floor, 275 will go soon!
Steph: Same setup, 225 soon. made good improvements.

METCON:
POWER JACKIE
500 M Row
30 Push press (95/65)
20 pullups

LOCK IT OUT!
Thursdays workout was all about making the shoulder and midsection maintain strict control as long as they could. Although the rep scheme was a little odd, the same amount of work could be done much more easily by switching arms each exercise, as opposed to each series. That was the point!

9 TGU
9 OH Step Ups
12 DB Snatch

6 TGU
18 OH Step Ups
27 DB Snatch

3 TGU
27 OH Step Ups
36 DB Snatch

This one was a real struggle for anyone with less than ideal ROM in the shoulder, although everyone did it safely. Actually, the people who had the hardest time getting these movements down are the onew who benefitted the most. Anyways, back to heavy barbell/short metcon style on Sunday!

FIND YOUR 20 REP MAX SQUAT
For people who hadn't done a true 20 rep max, this was a bit of a learning process. As long as you can keep bar position, you can do more than you thought. I encouraged everyone to try a little heavier than they felt comfortable. If you miss it, so what? Then its a goal for the future!

Finisher was a team pullup relay. 160 pullups total, one member in static pushup hold, one in V sit the whole time. Buttercup teams of 4 got a rest, while hardcore maniacs in groups of 3 did not!

With balance being closed for the aannual church procession, we were lucky to have such a nice sunny day. Perfect for some kettlebell work in the City Fitness parking lot.

Swing progresion
2 hands
walking swings
single arm
alternating hands
single handle tap
double handle tap

After that it was time for a sprint/ push press combo, then finished with some overhead walking, rack holds and farmers carries. Overall a pretty fun morning!

3 rounds
1 MINUTE DEADLIFTS
1 MINUTE REST
1 MINUTE PUSHUPS
1 MINUTE REST

With the option of getting in some barbell work, we pushed aside the originally scheduled workout (I'll save that for another warm day). Still, it was too nice to stay indoors so we went out for a little squat review, then 4 rounds of bottom to bottom tabata squats.

Finished of with some partner CRAC stretching. That stands for contract, relax, antagonist contract, so get your minds right!

Always nice to have our favorite Hawaiian Crossfitter Katie back for a visit!