Pre-WOD Technique work on Overhead Squats and Pull-ups Extra shoulder, ankle and hip flexor mobility for squats. For pull-ups work some hollow holds, kip swings and a few pull-ups focusing on explosively opening the hips to kip up to the bar.
If you are participating in the CrossFit Games Open, make sure to tune in to watch the workout announcement tomorrow at 6pm, just follow this link or visit the CrossFit Games site. There will be a very special video clip shown during the
Challenge: Muscle-up Progressions 10-15:00 Some options for movements: Hollow hold, ring row to MU, false grip hang, ring dip, bar MU w/ bands, strict MU from sitting on band, and kipping MU from back on the low rings. Strength EMOM 10:00 5x
Pre-WOD: RX & RX+ 3 rounds not for time: :30 handstand hold 2x rope climb legless RXM & RXM+ 3 Rounds 10x Dumbell or Barbell Push Press 10x Ring Row (make challenging) WOD- Work capacity day! 2k Row or 1 mile run buy in then 3 rounds of
We wrapped up the 6 week nutrition and training challenge last week. If you haven’t turned in your score card yet please do. There are some pretty impressive gains/losses made in 6 short weeks, we can’t wait to share the success