Warm Up 8 min – 6 kettlebell pullovers – 6/6 active straight leg raises – 3/3 partial Turkish get ups to sit – 3/3 wall windmills Strength/Skill 6 rounds 1) 10 Russian swings with light kettlebell/30 s 2) 6… Read more »
Warm Up 10 min – start with light kettlebell, can increase load – 3/3 bottoms up clean – 3/3 bottoms up press – 3/3 bottoms up squat – 50’ bottoms up carry/arm Strength/Skill 12 min – I go/you go… Read more »
Warm Up 8 min – 5/5 wall windmills – 10 ring rows – 5 goblet squats (30 s hold last rep) – 5/5 halos Strength/Skill 10 min – Practice double kettlebell clean & jerk Then, – 1 double kettlebell… Read more »
Rest Day or Optional Programming Part 1: 500m at fast pace or SR b/t 32-36 (record your time) Rest 3 min Part 2: 8 sets 150m at fast pace or SR b/t 32-36 100m at moderate pace or SR b/t… Read more »
Warm Up 10 min – Progressive Turkish get ups with light kb or bodyweight (to elbow – down, to hand – down, to windmill – down, to half kneeling – down, to stand – down). Alternate sides. Strength/Skill 12 min… Read more »
Workout of the Day -Strength- Dead-lift (%’s off 3RM) 77% x 3 87% x 3 97% x 3 *Base percentages off 3RM. Complete sets on a 2 minute clock. Inverted Hamstring Curl 4 x 10 *Rotate through athletes until all… Read more »
Workout of the Day -Strength- Bench Press (%’s off 1RM) 70% x 3 79% x 3 88% x 3+ *Base percentages off 1RM. Complete sets on a 90 second clock. -Conditioning- As many rounds and reps as possible in 25… Read more »
Rest Day or Optional Programming -Aerobic Capacity- -Row- Two sets: 45 seconds at Moderate Pace (SR between 28-32) 30 seconds at Fast Pace (SR between 32-36) 60 seconds at Easy Recovery Pace Rest 1 minute 1500 meters at Fast Pace… Read more »
Workout of the Day -Strength- Back Squat (%’s off 3RM) 77% x 3 87% x 3 97% x 3 *Base percentages off 3RM. Complete sets on a 2 minute clock. Dumbbell Bulgarian Split Squats 4 x 10 each leg I… Read more »
Workout of the Day -Weightlifting- Power Clean (%’s off 1RM) 70% x 2 79% x 2 88% x 2 *Base percentages off 1RM. Complete sets on a 90 second clock. Dumbbell Snatch 5 x 5 each arm I – 95/65… Read more »
Today's CrossFit WOD
We want to maintain a fairly constant back angle through the first pull, although we’ll nearly always see a slight change. It’s important to understand what actually constitutes the starting positionbecause this is a common source of confusion and argument when suggestion the back angle shouldn’t change considerably—the starting position is the posture you’re in the moment the bar begins to separate from the floor. It’s not whatever low-hipped, shoulders-behind-the-bar preparatory position or any given point of a dynamic startyou feel like picking.
The goal is to prevent an excessive and unwanted shift in position. This is a quick shift very quickly after the bar leaves the floor. You’ll recognize it as a sudden rising of the hips while the bar travels relatively little. The hips shooting up dramatically more than the shoulders and bar rise creates a two primary potential problems: It tends to shift balance too far forward, and it tends to force an early second pull, which reduces bar speed and elevation and also disrupts balance.