A. 3 max rep sets of:
- Strict Toes-to-Bar
Rest as needed between sets. It will be very tricky to stay strict as you fatigue; the rule is no kipping, no mini-kip/wind-up action into another rep. If that happens, you’re done and deduct that repetition from your total. White shirts focus on achieving as much trunk flexion as possible on each rep.
B. Row 1000m at xx strokes per minute (spm)
Row skill. If you didn’t watch this video last week, please do so. This is one of the better crossfit rowing videos out there. Specifically pay attention to 1:20 into the video where she speaks and demonstrates length, power, and connection. At minute 2:05 she talks about rhythm Please listen to that as well. I want you to stay at 20spm on this piece so that 1) you can get your mind on length, power, connection, rhythm, and 2) you don’t turn this into a 1000m time trial.
C. Complete as many rounds as possible in 20 minutes of:
- 5 Chest-to-Bar Pull-ups
- 10 Wall Balls @ 14/20
- 15 Kettlebell Swings @ 35/53
Full American Swings today. For anyone who struggles with shoulder stabilization (keeping your shoulders healthy) especially given the shoulder volume we’re doing lately, surrender speed on this workout and do Strict Chest-to-Bar Pullups. Be mindful of keeping shoulders active/engaged through the full Pullup range of motion; in fact, on the downward part of the Pullup, try to focus on driving the ball of your shoulder joint down in it’s socket. It’s a lot to think about, especially if you’re in the middle of a metcon, so again surrender speed to gain control (shoulder stabilization).