Wednesday, June 6, 2018

Tuesday, June 5, 2018
June 4, 2018
Thursday, June 7, 2018
June 6, 2018

Wednesday, June 6, 2018

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 her surgery yesterday and seems to be recovery well!

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

Mobility is on Tomorrow at 5:30 PM! ←Sign up in RhinoFit!

Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit!

1. Cross-over Symmetry

2. Muscle-up transitions – see Russel Berger video for variations↓
Getting Better at the Muscle-up with Russel Berger

Variation 1: lean back with arms extended
Variation 2: lean back without letting the rings loose contact with the chest

Trainer-led: max Reps Strict Pull-ups/Month number 6!
Post your score on the board and in SugarWOD. Make a note if you hit a PR!

For time:

30 muscle-ups

Scroll for scaling options…

CrossFit WOD 180203 Tips With Rory McKernan
The Muscle-Up
• Read: The Muscle-Up
• Read: Next-Level Coaching: Muscle-Ups

Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Intermediate Option (scale as needed)
Complete as many rounds as possible in 15 minutes of:
Some muscle-ups if you can (or not), followed by…

5 muscle-up transitions 
5 strict pull-ups ←scale to kipping or jumping
5 ring dips (no boxes) ←scale to feet in front

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Core Strength Program – Week 4/Session 2
This session should focus on quality: control, stability and quality of the movement are our priority, with 60-90 seconds of rest between sets and exercises. Weight should be added to movements 1 and 2 where possible.

1. Paused GHD sit up
•5 sets of 10-15 second hold, with the body at 180 degrees (parallel to the floor)
Share the work with a spotter who can support your back as needed

2. GHD hip extension
•5 sets of 10-15 second hold, with the body at 180 degrees (parallel to the floor)

3. Banded good mornings
•5 sets of 20 repetitions
Banded good mornings are an excellent accessory exercise for strengthening the lower back and will have a relatively small impact on the body. Whilst it might cause some soreness in the first few days, it is important to strengthen the lower back as well as the core, in order to balance out the strengths of the front, sides and back of the trunk.

“Y” stretch”
3-way shoulder on the rig


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