Clayton and Jamie stopped through tonight, and we started right away with a 1000 meter row. Nothing fast, I just wanted them to get their whole bodies warmed up before we got to it. As usual, stretching and mobility followed, and after going over the workout in detail, it was time to hit the WOD!
Workout of the Day:
25 / 20 / 15 / 10 / 5 of-
Box Jumps / Hand-Release Push-Ups / Kettlebell Swings
The way this workout is completed is the athlete does 25 reps of each movement, then 20 of each, and so on until the final round where they do 5 jumps, 5 push-ups, and 5 swings to end the workout.
Instead of creating a video for tonight’s class, I am going to show you the final round of these guys. Tons of fight, and two strong finishes!
Athlete Results:
Jamie (20″ Box / 16kg KB)- 17:15
Clayton (24″ Box / 24kg KB)- 18:10
We finished the night with some skill work. First, we hopped on the GHD machine and really tried to extend those legs hard to propel our upper bodies towards our feet and reduce some of that force on the lumbar spine. It’s more efficient, and it happens to be much more powerful when you do it that way. Sounds like a good skill to practice, huh?! The guys did great. After that, a little handstand hold work, and we were on our way.
For a GREAT video provided by CrossFit HQ, Click Here to watch Coach Glassman and Nicole talk about the proper way to complete a GHD Sit-Up.
Have a fun and safe weekend, and I’ll see you all next week!
Smashby's Training Blog 