Workout of the Day
A1) Weighted, BW or Assisted Chin-Up
5 Sets of 3
A2) Bottoms Up Kettlebell Press
5 Sets of 6-10e
Alternate between exercises for 5 total sets.
Chins: Add, maintain or reduce the loading such that 3 reps is challenging but perfect. Leaving about 1 Rep in reserve on your heaviest sets. Focus on a mature bottom and top position.
BUKBP: This exercise will challenge your shoulder stability, grip strength and coordination. If the 8kg Kettlebell is too heavy perform a DB one arm press.
18:00 for Quality
:30e Bottom of Lunch Hold
1:00 Handstand Hold
1:00 Ring or Matador Support Hold
Over the course of 18′ accumulate the listed times next to each exercise. The handstand hold and support holds may take 1-3 sets to complete the full minute. Focus on rigid body positions and as much control as possible.
CrossFit Group Class Programming Template (WK6/8)
Welcome new Foundations Grads Natalie, Evari and Emily!
Gymnastics on the menu today!
Outside of the Kettlebell Press, today is all about body control. When training static positions as seen in much of the assistance work, your focus should be on maintaining total body tension and creating the best body lines possible. It can be helpful to mentally “scan” your body from the feet up and see if you can create more tension and connection as you go up. For example in the handstand hold are your toes pointed with the feet squeezed together? Are your inner thighs and quads engaged? Whats your lower back and pelvis doing? The stiffer you make yourself the stronger you will be in that position. Below is a short video just about the Ring Support. Get after it today!
I was told there’d be lunch but instead there were lunges. I feel cheated.