10 rounds for time:
3 overhead squats, 74/50/35kg
6 bar muscle-ups
12 pogo burpees
Share time to whiteboard. Post workout is hard rolling the quads (NOT FOAM ROLLING), then overhead banded distraction for the lats and chest.
READ: Five Drills to Improve Your Overhead Squat Fast! – The Barbell Physio
WATCH:
Or a better question might be how do you get it overhead? How do you keep it there?
ARTICLES
+ Yoga: Does It Promote or Prevent Injury? – The Sydney Morning Herald
CrossFit WOD for Tuesday 3/7
5 rounds for time:
50 double unders
21 overhead squats, 20/15kg
12 ring dips
Post time to whiteboard!
HellaFit WOD
TRIPLETS OF HELLVILLE
1 min each movement,
3x each set,
1 min rest between sets
1:
– toe taps
– 3-point lunge
– single-leg v-up
2:
– burpee over bell
– pause goblet squat
– reverse plank
3:
– KBS
– strict press
– bent over row
There’s a bit of confusion in signing up for the 2017 CrossFit Games Open. A lot of you are officially participating, you’ve selected ‘Foundation CrossFit’ as your AFFILIATE, but you’re missing the last step!
You need to select a TEAM and that Team needs to also be Foundation CrossFit
No worries, Cheryl C made a little step-by-step thing for you:
Otherwise here’s the actual Team Foundation CrossFit roster so far:
ARTICLES
+ So I Have an “Illness”, Thanks For the Update – Old Country Strong
CrossFit WOD for Wednesday 2/8
dumbbell or kettlebell superset:
– z-press 3×12
– bent-over row
– 1:45 rest
YGIG AMRAP in 20 minutes:
3 thrusters
6 front squats
9 deadlifts
Health = 32/25kg, Rx = 52/38kg, Performance = 70/50kg
Post teams and score to whiteboard.
Olympic Weightlifting WOD
front squats, clean & jerk max
Kettlebell WOD
Ground Force
Skills: TGU
Emom with single and two handed swings
