Monday, May 15th: Overhead Squat, and “Breathing Fire”

We hope all of the CrossFit Mamas at Pioneer Valley CrossFit had a great weekend! Whether you are a Mama to humans, fur babies, students, friends, we salute your tremendous capacity to CrossFit, nurture, and make the world a better place each day!
Here’s PVCF athlete and Mama, Carlene Bailey living the strong life!



Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 hanging leg raise, 3 stict toes-to-bar, 3 kipping toes-to-bar. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. If the advanced element is too challenging, repeat the version you can perform correctly. (10 min)

2. Overhead Squat


20 minutes to work up to a heavy set of 2 for the day. If you can not overhead squat, front squat instead

3.“ Breathing Fire”

3 Overhead Squats
3 Chest to Bar Pull-ups
6 Overhead Squats
6 Chest to Bar Pull-ups
9 Overhead Squats
9 Chest to Bar Pull-ups
12 Overhead Squats
12 Chest to Bar Pull-ups
15 Overhead Squats
15 Chest to Bar Pull-ups
And so on…..

LIII: 115/73
LII: 75/55. Regular Pull-ups, banded pull-ups, ring rows as appropriate. Front squat if you are unable to overhead squat
6 Front squat
6 Ring rows

4. Cash-out:

Even: Unbroken Ring Muscle Up or 10 Dips
Odd: 5/side Single Leg Romanian KB Deadlift, Heavy

Have fun!

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