Today's workout has a high volume of push-ups. It will be very important to concentrate on good mechanics and consistent movement in this workout. Make sure you squeeze your glutes and keep your core tight during the push-ups. Rest as needed to ensure you keep good mechanics.
We are hosting Dr, Ryan DeBell for a Movement Fix seminar on Saturday September 17th. We hope you register for the seminar. The early bird price of $199 expires on Aug 17.
Today's workout is about endurance, stamina, focus, core strength, and persistence.
The Level I row distance has been reduced to keep the efforts under 5 minutes, 3 minutes, and 2 minutes respectively. String a band across J-hooks set at knee height. Find a resistance that allows a minimum of 5-8 consecutive reps. If at any point you can no longer perform 3 reps consecutively move back to the rower and continue the workout. Do not switch to an easier band mid-wod. Keep the stomach and glutes squeezed to prevent overextension of the midline during the push-ups.
Level II push-up reps have been reduced to ensure each set is completed within 8 attempts. If your max set of push-ups is 30 or below, use the rep-scheme above. If you can perform more than 30 push-ups unbroken with full range of motion, attempt the workout as written. During the push-ups the shoulder, hip, knee, and ankle should move as one unit. Squeezing the glutes and stomach can assist with this alignment.
Night of the Living Deadlifts - Saturday, Oct 29
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!