Getting your toes to the bar involves the shoulder angle closing, the thighs compressing to the torso, and finally the toes towards the bar. Keeping the eyes on target help connect it all together.
CONDITIONING for Wednesday 3/17/2021
“BALDER”
30 minutes of :90 work, :30 rest:
a. some sort of cardio (row, run, jump rope, bike, etc)
b. situps
c. lunges
d. burpees
e. plank
E2MOM do 1-2-3-2–1 pullups, as strict as possible, for TWO rounds
As a group HANG as long as possible for 7:00- every break do one round of 5 pullups + 10 pushups + 15 slam ball + 20 lunges.
Strength
EMOM do 3 power cleans for TEN ROUNDS.
Conditioning
Every 2:00 on the minute for 30:00
a. 60 bumper hops (double unders if you have a jump rope)
b. 40 mountain climbers
c. 20 Z-press with bumper
d 10 ground-to-overhead, 20/35/50kg
Choose a bumper plate for both the hops and Z-presses. Whatever thickness you use for the hops should be determined what you can press out for the prescribed number of reps. Ideally use a barbell for the ground-to-overhead. Mountain climbers should be done with knees-to-arm without touching the ground.
Fun Fact: FCF is the ONLY GYM IN THE WORLD to host every. single. one. of @carlpaoli‘s workshops and seminars.
For 10 years, Carl has been traveling the world teaching funtional movements, progressions, and techniques to CrossFitters and athletes alike, and he’s chosen our gym for his FINAL Muscle-Up Master Class.
You know muscle-ups are coming in 20.4 or 20.5, so learn some drills to get your first one OR to become more efficient!
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-10-29 21:30:192019-10-30 04:32:07Did You Know?