181009 - Tips Tuesday

Steve’s got his Nike Metcon 4’s on!

Tip of the Week:
When choosing a CrossFit shoe, ensure that you have sufficient arch support, a generally flat sole and some kind of protection in the arch. The following brands have decent shoes for CrossFitting:
Nike - Metcons
Reebok - Nanos
Inov-8 - f lites
No Bull - any low top training shoe
New Balance - Minimus
Asics - Conviction X

WARM UP -
Jog
Zombie Walk
Inch Worm
10 PVC to Good Mornings

MOBILIZE - 10 Banded Hamstring Activation Curls on each side

STRENGTH - Deadlift
10 @ EB
5 @ 30% +50#
3 @ 50% + 50#
2 @ 65% + 50#
3 sets of 1 @ 75% + 50#

COACH PREP -
Find Scaling Weight for Deadlifts
Wall Prayer Stretch
Wall Walks
Find Handstand Scaling Option

WOD - “Diane”
21 - 15 - 9
Deadlift 215/155
Handstand Push-Ups

Cool Down -
Wall 4 Stretch
Overhead Band stretch