It's Technique Tuesday and our technique tips will help us be more efficient with burpees. Pay special attention to the bow, snake and jump position. The bow creates tension in your hips and enables you to snap them up so your feet can more easily reach your hands. You'll want to be as fast and efficient as possible for today's workout. Good luck! Gymnastics Pulling Progressions: 3 - 5 rounds not for time. Pick a hollow body hold, pull-up, muscle-up, rope climb or T2B progression that challenges you. You can pick an item from different levels. Watch this video for the hollow body hold progressions.
then,
CrossFit Games Open 12.1 As many reps as possible in 7 mins of: Burpee Touch an object with both hands that is 6 inches above max reach. All of our PVC pipes have a strip of black tape 6 inches from the end. Use the PVC pipes to help measure your target. Good luck! We did this workout for our 2016 New Year Whole Life Challenge workout. Can you beat your score? Compare to Jan 16 or March 12, 2016.
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It's Mobility Monday and today we will open our hips to prepare us to squat heavy and deep. Squatting is our most functional movement and is the foundation of many other movements, wall balls, thrusters, and ball slams. Squatting under load makes us stronger for box jumps, rowing, and running. Squatting heavy makes our muscles, bones, ligaments and tendons stronger. Squatting heavy develops mental toughness. Gymnastics Pressing Progressions: 3-5 Rounds not for time. Pick a tuck or L hold, handstand push-up, ring dip and pistol progression you can do. You can pick a progression from different levels as needed.
then, 10-5-3-1-1-1-3-5-10 Reps for load of: Back Squat Today is a heavy day. We are working strength, flexibility, stamina, and power. As you warm up for these sets, consider using the following percentages of your 1RM for the workout 50%-60%-70%-80%-90%-85%-75%-65%-55%. If you have not yet established a 1 rep max, consider establishing one today. Good luck! Compare to Nov 10, 2016 Happy Birthday Anna!We hope your special day is filled with love, laughter and a heavy barbell:-)
Nearly all of these badass ladies are doing the Whole Life Challenge! Are you?
Join Coach Heidi this morning for our Whole Life Challenge workout - Fight Gone Bad. Please be sure to enter your score and measurements in your WLC profile. Today's Workout Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball 20/14# Sumo Deadlift High Pull 75/55# Box Jump 24/20 Push Press 75/55# Row for calories Rest 1 min. Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations. Compare to Feb, 23, 2016. |
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