Friday, June 8, 2018

Thursday, June 7, 2018
June 6, 2018
Saturday, June 9, 2018
June 8, 2018

Friday, June 8, 2018

SUMMER IS HERE!
1. Weekly Swim WODs are Posted! Look for them on Mondays!
2. We are planning for the 4th of July Parade!
3. Hydrate, Hydrate, Hydrate!

Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help.
Update: Melanie had 
surgery on Tuesday and seems to be doing well!

TEAM WOD today @ 5:30 PM! ←Sign up in RhinoFit!
→We will do the Core Strengthening piece at 5:30 prior to the Team WOD…

Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit!
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Warm-up:
Run 200 meters
10 each:
walking lunges
push-ups
sit-ups
hip bridges

The Sumo Deadlift High Pull← lots of great stuff in this video including a kettlebell option for beginners
The Push-up 

EMOM in 4 minutes:
2 Sumo-deadlift High pulls…add weight

WOD:
Complete as many rounds as possible in 7 minutes…
10 Sumo Deadlift High Pull 
15 Push-ups

Women use: 65 lbs.
Men use: 95 lbs.

Scaling:
This WOD is designed to be 
short and fast. Choose a weight and use knee push-ups if needed to set yourself up with unbroken sets with a small rest if needed between rounds.
Be sure not to compromise form on your push-ups.

Intermediate (scale weight as needed):
Complete as many rounds as possible in 7 minutes…

10 Sumo Deadlift High Pull 
15 Push-ups ←scale to knee push-ups

Women use: 65 lbs.
Men use: 95 lbs.

Beginner:
Complete as many rounds as possible in 7 minutes…

10 Kettlebell deadlifts 
5 Knee push-ups 

Women use: 15 lbs.
Men use: 25 lbs.

Core Strengthening – Week 4/Session 3 (about 15 minutes)
The focus of this workout is to minimize the transition time between the exercises. Rest between rounds should be 60-90 seconds to allow us to recover between sessions.

4 rounds:

•30 second hollow hold
•10 Single-leg glute bridge (5 each side)
•10 V-ups
•30 second oblique plank (left)
•30 second oblique plank (right)

If the oblique plank holds are too easy, we can increase the difficulty by straightening the “top” arm and leg to establish a “star” position where the limbs are all far from one another. This makes the balance more difficult and develops greater stability.

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
Supine scorpion
Prone scorpion
Foam roll

 

 

2018 Atlantic: Team Day 2

Day 2 of the Team competition at the Atlantic Regional.

Posted by The CrossFit Games on Saturday, June 2, 2018

 

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