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October 26, 2017

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that tomorrow(Friday), we’ll be collecting $$ for those affected by the Nor Cal Fires and Carving Pumpkins during the 6:30PM time slot! Beer and Treats will be provided! Please bring money to donate and a pumpkin to carve! #crossfitdavis #community #helpothers #byop #bringyourownpumpkin **please note that we are going to be collecting money rather than gift cards to make it easier to donate straight to the cause.[/creativ_alertbox]

Skill

EMOM for 10 Minutes

[odd] Strict Pull-ups
[even] Push-Ups

You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing the mechanics of each movement. Scaling options for pull-ups include using a band or performing ring rows. Scale push-ups as needed by dropping to your knees or elevating your hands with a low box but keep those reps as strict as possible!

WOD

AMRAP in 15 Minutes
20 Alternating Dumbbell Snatch 50/35 lb
200M Run
20 Kettlebell Swings 32/24 kg
200M Run

Workout notes: You’ll need two objects for today’s time priority triplet.  Each round will have a set of dumbbell snatch as well as kettlebell swings.  The snatch and kettlebell swing both require a violent hip opening as you propel the object upward. Snatches can be performed as touch and go by transitioning your hands while the dumbbell is above ground or by switching while the dumbbell is resting on the ground.  Either option or combination can work well but ideally you are able to keep up a steady pace every time you get to the dumbbell. The kettlebell swing requires you to hang onto the object throughout each set so you’ll want to use a weight you can cover all 20 reps in a low number of sets.  If you are using this opportunity to attempt a heavier kettlebell that normal consider scaling to eye-level swings and gradually raising apex of your swing as you get more comfortable.

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