Friday 170428

The 2017 CrossFit Video Contest asked filmmakers a few broad questions: What is CrossFit to you? What does it mean? How does it feel? What does it look like? Below is the winning video for 2017, watch it and think to yourself, What is CrossFit to me? What does it mean? How does it feel?

3rd Place Winner… “CrossFit is Triumph”

“At 400 pounds, David McMullan walked into a CrossFit affiliate for the first time. Through hard work, discipline and sacrifice he changed his life completely. But it didn’t end there. David was inspired to share his passion for health and fitness with others. He earned his Level 1 as well as other nutrition certifications. He’s coached numerous athletes both in and out of the affiliate. David found his calling in life and is dedicated to helping others succeed as well.” – Joe Fowler

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD “Bring your gloves” Be ready for functional fitness combined with 
striking. If you don’t have gloves, show up anyway!
8a – Skills
9a – WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility- Striking
Prepare to for..

WOD: “AGOQ Workout 1”
For time:
100 Dumbbell snatches 50/35, 40/25, 30/15
80 Cal. row
60 Bar-facing burpees over
40 Muscle-ups / Progression

* Scale weight, reps  and movement accordingly to maintain good mechanics through the chipper. Work progression of movement as needed.  Ask your coach for help.


Above and Beyond
1. Lift
Back Squat 4×4 @70-80% 1 RM
No oly’s, belt, or sleeves. Root your feet. Clean up your movement. No need to pause in the bottom but stay in control on the way down and be aggressive
on the way up.

2. Conditioning
Alternating EMOM 20 Minutes:
1. 15/12 Calorie Row
2. 10 Front Squats 185/125lbs
3. 15/10 Calorie Assault Bike
4. 10 Handstand Push Ups
*Perform one movement each minute. 5 rounds of each movement total. Go as hard as you can on the machines to get the work done as quick as possible and then prepare yourself to either pick up the bar or get right to the handstand push-ups on the start of the next minute.

3. Accessory
Neutral Grip Dumbbell Strict Press:
20 Second Hold at the top Straight into Max Set of dumbbell strict press
Use 50% of your 1RM Barbell Strict Press (each dummbell should be 25% of your 1RM)
Add 5 pounds to last week.
As you see the hold makes the press very tough. The purpose here is to show you how challenging it is to keep a tight midline, neutral spine,
and powerful pressing position but to reward you for being able to do so.

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