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Circuit Work, Isometric Holds & a K-Star Mobility WOD, oh my!

October 21, 2010

Brian, Aaron and Mark show off their pistol skills while sitting in a squat for 5 minutes post workout.

SICFIT 10-21-10

A. Warmup.

B. 3 rounds of 60 seconds work, 10 second transition between:
-Towel Pull-ups
-Bar dips
-Single leg box jumps (20″)
-Tire flips
-Burpees
-Dual plate pinch hold (25#/15#) *10 point penalty for dropping plate(s)
*Rest 2 minutes between each round. Score for each round is one number (continuous count).

B. Grip work:
-1 x isometric hold to failure, chin above bar. Hands face towards body.
-1 x isometric hold to failure, chin above bar. Hands face away from body.
-1 x dead hang to failure. Grip of your choice.

C. K-Star mobility WOD
-Sit in a deep squat for 5 minutes.

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One Comment leave one →
  1. October 22, 2010 2:04 am

    Shoot the duck!

    Check out KStar’s video: “Squatting To Restore Spinal Motion and To Poop”

    http://www.crossfit.com/mt-archive2/007189.html

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