Competition. It is what we do each and every day we engage a WOD. We compete with our teammates. We compete with our selves. Now, it is time to compete with people outside of the realms of The Movement Program.
Saturday, August 4 at Fearless Athletics, at 11th and Fitzwater, is Philadelphia’s host of the Festivus Games. Taking place throughout the country, this competition is meant for novice and intermediate CrossFitters. I STRONGLY encourage you to all attend and compete. I will be there to scream at you and of course provide coaching. We will have a meeting the Thursday before the Games to review strategy for tackling each respective WOD.
While every movement we do stresses the core to an extent, today’s work really focused on it! Our strength portion of the day dealt with Turkish Getups. We then finished off the training with a joyous Tabata style workout. Who knew hollow rock rocks were so horrible?!
We will be back in action on Monday until then, rest up and go see the new Batman movie.
2-2-2-2-2 (each arm)
Keep weight same for first three sets. Increase on last two sets.
20 seconds of work, 10 seconds rest for 8 rounds. 1 min rest in between each movement.
- Kettlebell Sumo Deadlift High Pulls (20/12 kg)
- Front Squats (45/15 – Barbell cannot be set on the ground. Can be held in the hands or front rack position ONLY! Three burpee penalty for each time bar is dropped. Penalty must be performed during rest period.)
- Hollow Rock Rocks
Supplemental “Chassis” Work
3 Rounds ME Ring L-sits