180124

Dragos Cojocaru at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


2 Rounds:
10 Hanging Scap. Raises
10 Scap Push-Up
5 Chest-2-Bar
5 Ring Dips, full turn-out at the top


Mob:
3-Primary SMR (Quads, Adductors, Side-Roll)


Skill: Muscle-Up Technique

Workout of the Day for Wednesday, January 24th, 2018:
Strict Pull-Up:
6 x 2, add load each round.

Every 5 minutes for 5 Rounds:
500m Row, or 1000m bike
5 Muscle-Up*

*Tabata Scoring, record only your slowest round

*Progressions:
• 2 Rounds: 5 pull-up + 5 dips
• Strict Banded Muscle-up
• “Toe-Nail” Muscle-Up
• Jumping Muscle-Up

Sweat Sessions Workout for Wednesday, January 24th, 2018:
Mobility:
LacrosseBall Glute Smash
Figure 4
Pigeon

Skill: Sandbag Clean, and DB Snatch

3 Rounds, 90 Seconds Each Station:
• Pull-Up, or Ring Row
• Sandbag Clean
• Bike, or Row
• DB Snatch
• Rest