Weekly homework

I know most of you were out late celebrating Jason's and Garret's amazing performance at this years CrossFit Games, so I took it easy on everyone today...So tomorrow you get a double dose! 

Tuesday

Max unbroken kettlebell Turkish get ups (24/16)

Rules are you must switch hands each time, can't rest the kettlebell on your body. Session ends when you can't continue!

PLUS
(after a 10 minute break)

Tabata KB swings (24/16)

Go American style (overhead), but don't over arch your back to do so! If you don't have the shoulder flexibility to go directly overhead, go Russian style (eye level). C.J. Martin of Invictus had a great article on this - http://www.crossfitinvictus.com/must-read-posts/the-great-kettlebell-swing-debate/

Wednesday

MANDATORY CLASS

We will then do two tests:

max vertical jump (a good test of hip explosive power)

max strict press

Thursday

Mobility day!

Spend 2 minutes on each of the following stretches (that's 2 minutes each side!):

-straight leg calf

-bent knee calf

-"couch stretch"

-good morning (make sure you have a slight bend in your knee!)

- mountain climber

Then spend 10 minutes rolling out your IT band and quads

Saturday

Surprise day!