WOD 8.18.18

WOD 8.18.18

A) AMRAP 8 Minutes:
12 Russian Kettlebell Swings 32/24kg
6 Burpees

Rest 4 minutes, then…

B) AMRAP 8 Minutes:
12 Box Jumps 24/20″
2 Ring Muscle-Ups

Sub 4 Ring Dips or 8 Push-Ups for Muscle-Ups as needed.

Rest 4 minutes, then…

C) AMRAP 8 Minutes:
Row/Bike for Cals

Post rounds, reps, and Rx for each metcon to comments.

November 3rd: CrossFit Workshop: Jump Rope

Want to get better on the rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts. The workshop features longtime CrossFit proponent and 1992 U.S. Olympian Buddy Lee, who is widely recognized as one of the world’s foremost jump-rope authorities. Participants will leave the workshop with clear paths to elusive jump-rope skills such as double-unders, triple-unders and more.

LEARNING OBJECTIVES

The CrossFit Workshop: Jump Rope teaches participants how to:

• Use optimal biomechanics for jump-rope mastery.
• Properly set up jump-rope equipment.
• Correctly adjust the jump rope for optimal results.
• Use progressions that form the base of jump-rope techniques: basic jumping, speed jumping, power jumping (double-/triple-unders).
• Use visualization, imagery, breathing and relaxation techniques in combination with dynamic jump-rope path patterns (forward, backward, sideways, crossover, infinity).
• Program various jump-rope techniques into CrossFit workouts—beyond single-/double-/triple-unders.

What are you waiting for?

Register Here!

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