1000m Row for time
No 7:30pm class tonight
– 15 Hip Extension
– 15 Lunges
– 15 Double Unders
The whole point of the kipping pull up (using your hips as shown above by Aaron) is to generate explosive power to shoot your body over the bar in the shortest time possible. This generates a high power output (weight x distance / time = Horsepower) by moving a weight across a distance and fast as possible.
5 Rounds for max reps
– Bodyweight Bench Press
Nice work today everyone!
I Know sometimes these workouts might seem confusing. I do my best to mix things up. The key to CrossFit is “Constantly varied, functional movements executed at high intensity.” That Variety in exercises, sets, reps, rounds, weights, and anything else imaginable is the key to developing every component of physical fitness.
-XS CrossFit Benchmark-
-40 Air Squats
-30 Sit Ups
-20 Push Ups
-10 Pull Ups
Hope you all had a great weekend!
With a 5min running clock
– Perform as many thrusters as possible @ 95/65
– Every minute on the minute perform 3 burpees
– The number of reps under 100 after the 5 minutes is up. You will have to do 30′ sprints (30′ sprint = 1 rep)
Example: 83 thrusters – Do 17 sprints