Don't we all wish we were doing CrossFit in High school?


WOD for 9/16/2016

LURONG WOD 1

2 ROUNDS

17 MIN CAP

500 M ROW

40 GOBLET SQUATS 1.5/1

30 WALL SIT UPS

20 DEFICIT PUSH UPS HANDS ON (45/25) PLATE.

10 STRICT PULL UPS

Each class will be treated differently based on size; some may run heats for rowers, so may do more mobility, some may run 400m if not registered.

PUSH -UP STANDARD...

The deficit push up is a normal push up performed with the athlete's hands planted on a raised platform. A straight body position must be maintained throughout. No snaking, sagging, or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest must make contact with the floor. In the press the chest may not come off the ground before the knees. (Tip: most no-reps occur when the athlete loses the straight line in their core, so focus on not allowing the knees to touch the ground at any point during the movement.) For the raised platform, men may use 45 lb. standard bumper plates (min 3.5 inches) and women may use 25 lb. bumper plates (min 2.5 inches).

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