Wednesday 170426

 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?

CrossFit has shown me that even if you’re scared, just go for it. I may not ever make the Games, or be Fittest On Earth, but CrossFit is the path to the best version of myself.”
– Jeff Puryear

Thursday at 615p will be 30 minutes of Striking followed by 30 minutes of YOGA. 

Dynamic Warm-Up – Mobility
Prepare to for..

Atlas Stone to Shoulder 

WOD: “My Play-ground”
1 Mile Run
21 Kettlebell Swings red/green, green/blue, blue/yellow
21 Stone to Shoulder (P1THBU)
800 Meter Run
15 Kettlebell Swings red/green, green/blue, blue/yellow
15 Stone to Shoulder
400 Meter Run
9 Kettlebell Swings red/green, green/blue, blue/yellow
9 Stone to Shoulder

COOL DOWN

ABOVE AND BEYOND

1. Strength

Push Jerk – 5×3
Perfect reps only
Pause in the catch to ensure you are in full balance and control.
Cleaning up movement should not exceed 70%. If the movement feelsgood make your way into the 80’s.


2. 
Conditioning
AMRAP 7 Minutes:

8 STO 115/75
3 Bar Muscle Ups
Age Division Modification:

AMRAP 7 Minutes:
8 STO 95/65
6 Pull-Ups
The transitions are just as important as moving smooth. Everything should burn somewhere around 5 minutes in. That is when you need to fight to keep going.

3. Accessory
4 Rounds for Time:
50ft Sled Push (Steady March)
20 D-Ball Box Step Ups 100/80# to 16/12″

Age Division Modification:
4 Rounds:
50ft Sled Push (Steady March)
20 D-Ball Box Step Ups 80/50# to 16/12″

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