Posts

Another Triplet

Let’s focus on the actual execution of skill today. How clean are you movements? How efficient are you in your sets? Can you keep it that way after the rowing spikes your heart rate?

ARTICLES

+ Your Practical Guide For Dental Decisions – Part 1 – Whole 9

CrossFit WOD for Thursday 2/9

for time:
2000m row
30 pullups
30 box jumps, 24/20″
1500m row
20 pullups
20 box jumps, 24/20″
1000m row
10 pullups
10 box jumps, 24/20″

Post time to whiteboard!

HellaFit WOD

“GET TO THE CHIPPER”

50 of each:

push presses
KBS
lunges
situps
ring or bent over rows
squats (optional: goblet, OH, air, etc.)

20 burpees BEFORE each movement.

16point4

If the legs drive first and foremost, and the shoulders stay in front of the hips for as long as possible, then you potentially get more use out of the hamstrings and glutes. If you can engage these muscles then you shouldn’t have to feel like your back takes the brunt of it. The arms simply finish the movement.

ARTICLES

+ Destroy Open Workout 16.4 – BoxRox
+ CrossFit Open 16.4 Tips, Tricks, & Strategies – CrossFit Portland

CrossFit WOD for Skills Tuesday 1/3

back squat

CGO 16.4

AMRAP in 13 minutes:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Compare previous results. Post score to whiteboard.

HellaFit WOD

“GET TO THE CHIPPER”

50 of each:

pushups
bent over rows
KBS
reverse lunges
situps
squats (optional: goblet, OH, air, etc.)
burpees

1 ramp sprint BEFORE each movement.