Darryl and Phil Kerr are going head-to-head at 7:45pm, come join us to watch and cheer! This is the only workout we will do tomorrow so be prepared for a focused warm-up and some strategy tips going into this workout. #Boom
There is a scaled version of the workout so it will be accessible to all!
Diamond ring for sale: $400 OBO, comment below if interested.
COME TONIGHT! COMMENT WITH YOU YOU’D LIKE TO SEE GO HEAD TO HEAD ON FRIDAY NIGHT!!!
We will have a viewing party TONIGHT once it’s announced at 8pm. Also, don’t forget that tomorrow (Friday) we will be having a head-to-head match up for all to view and then celebrate after week 1, BYOB and then we will head over to BH for dinner. Comment below to let me know who you’d like to see go head-to-head. And if your number is called, don’t you dare back down.
1a) 4×0:20 Seated Pike Stretch
1b) 4 Attempts at Max Effort L-Sit on Parallettes (can sub in boxes, dumbbells, etc. just get your bunzz off the ground.)
1c) 3×0:40 30 Degree Handstand Hold
Skills and Drills
1d) Pull-Up Levers, 4×3 to Horizontal with Perfect form and flat hips. You can substitute assisted strict pull ups here, and if you do, do 5-8 assisted pull ups.
From OLC: “I mentioned one month ago that I started working on ways to implement “gymnastics kips” on the bar and rings into training in order to help CrossFit athletes get a better understanding of what a kip actually is (hint its not all about thrusting your hips as hard as you can into the air) and this is what I started to come up with this weekend, but do them slow and controlled.”
“My thinking is that if we start to work on the bare bones of this movement and a glide kip on bars understanding where the momentum should come from on pull-ups, chest to bar, muscle-ups and ring muscle-ups will become more clear.”
So let’s add on:
1e) 4×0:30 Upside Down hollow body hold
14 min AMRAP:
50 KB Swings (53/35)
50 OHS w/ PVC
50 alt knees to elbows laying down (the slower the better, control the movement)
Not scored, move perfectly, then stretch the abs afterward.
For those interested, we will be gathering Thursday night at the box to watch the live announcement of the first Open workout. Friday will be our day to do the Open WOD, and we will have two athletes go head-to-head Friday evening in front of anyone who cares to join! All are invited! We can then plan to either just hang out there afterward or cruise over to BH, whatever y’all are up for.
Every 2:00 for 8:00 (5 total sets)-
3 UB T&G Clean & Jerks (full – from floor) – @ 70% of 3rm
4 rounds starting every 4 minutes (0:00/4:00/8:00/12:00):
6 Power Snatches 135/95#
18 Wall Balls 20/14#
1a) 4 x 5 Front Squat @60% of 5 rep max
1b) 4 x 5 max effort L sit or hanging L sit
Skills and Drills
5 x 4 min / 1 min easy
Row five 4 minute pieces. Row for one minute at light pressure between each piece.
Stay tuned for more info on our Friday Night Fights. Join us this Friday evening to watch two athletes go head-to-head.
Our schedule will be formulated to maximize performance on Friday. We will be working different skills that are likely to come up during the Open. Weights should also be lighter during strength portions.
1a) 4×8 Overhead Squats. Do not go to failure. We will work up in weight, but you should feel warmed up and not overly fatigued after doing these.