Monday 170807

Congrats to Wasatch Brutes for taking 1st Place at the CrossFit Games

Congrats to Wasatch Brutes for taking 1st Place at the CrossFit Games

Lane swinging the #204 KB

Lane swinging the #204 KB

Lane has been away all week volunteering at the CrossFit Games in Madison Wisconsin. He was able to send us the above picture and one of himself trying out the #204 KB. The other athlete from Utah was Chris Spealler from CrossFit Park City, he took 3rd place in the 35-39 Men’s Master’s Division. It was great to see him on the podium once again. 

Dynamic Warm-Up – Mobility

Prepare  for…

A. WOD:
For time

20 STO 1 arm
20 OH walking lunges, 1 arm
Repeat second side
20 STO
20 FR walking lunges
Repeat second side
20 STO
20 Farmer Carry Lunges
Repeat second side

15 Min cap
With a single KB.
Adv green/purple
Rx purple/blue

**20 STO performed with 1 arm. Same arm holds it overhead for 20 walking lunges. Switch arms and repeat. Etc.

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

B. ABOVE and BEYOND:

A alternate for 3 sets, 60 sec rest between movements

A1 DB bench, neutral grip (palms facing one another)

6-8 reps @30X1

A2 DB prone row

6-8 reps @2111

Try to pull low, closer to hips than chest. Don’t let it become a curl

https://youtu.be/1Ao4iwzigjo

B alternate for 3 sets, 60 sec rest between movments

B1 Ring row @2020

B2 ring plank, 30-60 sec

Be sure to keep elbows locked, hands turned out 45 degrees 

C 5 RFQ (Quality)

30 sec wall sit

10 push up @2111

30 double under

60 sec rest

**Wall sit: I couldn’t find a video that explained it how I wanted it, so I’ll try to explain it through text.  Feet straight ahead, Deadlift width apart. Knees should be stacked over ankles, don’t push knees out, just vertical shins. Low back flat against the wall, stomach soft. If you can’t be at 90 degrees for that long without pushing knees out or tightening stomach just do it above 90.