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Here is a great example of jump rope form. Hands are down at his sides with elbows only slightly flexed, because he is swinging the rope with his wrists. Knees are only slightly bent as he bounces off the soles of his feet.
WOD
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders,
Sit-ups
Post total Time to comments or beyond the whiteboard
During on-ramp at CFT you are taught the LowBar Back Squat, where the bar is placed across the middle traps and the shoulder blades while doing your squat. There is also the HighBar Back Squat where the bar is place higher up the traps, closer to the neck. Which is right? Neither. One of the tenets of Crossfit is constantly varied, and we want to vary as much as possible. If you always do a LowBar squat, try the HighBar for a different effect and vice-verse. Whichever way you Squat, make sure you know how to dump it, the Back squat is probably the most difficult and dangerous lift to get rid of if you don't do it properly. If you are unsure of how to dump it ASK.
WOD
Back Squat 5-5-5-5-5
Post total loads completed to comments or beyond the whiteboard
None of these are warm-up sets, warm-up with light weights before you begin your 5 sets. All 5 sets should be at least 80% of your best 5, and if going for a PR it should happen at about set 3.
WOD
From time
25x Burpee pull-ups
25x Front squat, clean bar from floor (155#/105#)
25x KB swings (72#/53#)
25x Wall ball (20#/14#)
This is a great picture showing the bottom of a Ring Dip. If the front of your shoulder is not touching the Rings on your Ring Dips they are not deep enough to prepare you for learning the muscle-up. Stop hindering yourself, if you aren't here on at least 90% of your reps get a band, get on the fixed bars, get your feet on a box, or any of the number of ways you can scale the Dip to get that depth.
WOD
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood/1.5-Pood Kettlebell swings
Post total rounds completed to comments or beyond the whiteboard
Push-Presses with KB's always a good time. Next time fran comes up try the thrusters with them. Back to the Push-Press, What is your most common fault when doing Push-Presses? How do you go about working on it?
WOD
Push-Press 3-3-3-3-3
Post load to comments or beyond the whiteboard
None of these are warm-up sets, warm-up with light weights before you begin your 5 sets. All 5 sets should be at least 80% of your best triple, and if going for a PR it should happen at about set 3.
Lots of Sit-ups today, it is easy to get into a rhythm and short change yourself on the sit-up. There are 3 key points everyone should know to perform a good sit-up, who can come up with them first?
WOD
Three rounds for time of:
Run 800 meters,
50 Back Extensions,
50 Sit-ups
Post time to comments or beyond the whiteboard
Overall Brandon has great Deadlift form here, who can guess what is wrong with this Deadlift? Or maybe he isn't Deadlifting what else could he be doing that would make this ok?
WOD
Deadlift 1-1-1-1-1-1-1
Post time to comments or beyond the whiteboard
None of these are warm-up sets, warm-up with light weights before you begin your 7 sets. all seven sets should be at least 80% of your best single, and if going for a PR it should happen at about set 4-5.
WOD
For time:
115/80 pound Thruster, 15 reps
15 ft Rope Climb, 3 ascents
115/80 pound Thruster, 9 reps
15 ft Rope Climb, 2 ascents
115/80 pound Thruster, 6 reps
15 ft Rope Climb, 1 ascents
Post time to comments or beyond the whiteboard
If you cant do Rope Climbs do 3 Mods for each prescribed climb.
WOD
40x Overhead squats (45/33#)
40x Hang power clean (45/33#)
40x KB swings (53#/36#)
40x Walking lunge steps
40x Wall ball (20#/14#)
40x Burpees
40x Pull-ups
40x Row 40 calories
40x Floor wipers (45/33#)
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