CrossFit WOD, February 13, 2019

NateInspiration”Parents know if they attend activities and don’t see their kids breathing and sweating hard, then they’re not getting enough exercise,” Kabiri said. “So there should be more opportunities for unstructured activity. Get your kids outside and let them run around and play with the neighborhood kids and ride their bikes.”
https://www.sciencedaily.com/releases/2019/02/190201130558.htmWarm-upWarm-upI. Dynamic

II. 10 minutes (progressing intensity)
10 Band Pull Aparts
8 Banded Passthroughs
6 Kettlebell Swings
4 HRPU or HSPU
2 Pull-ups/C2B/Ring Muscle-upsMetconMetcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 20 minutes of:
4 ring rows or pull-ups
6 handstand release pushups
8 kettlebell swings 53/35LAST BOOTCAMP WORKOUT OF THIS SESSION!!! YOU ALL HAVE DONE AMAZING AND WE CANT WAIT TO SEE YOU IN BACK IN CLASS!

Scaling: this triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.Metcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 20 minutes of:
4 chest to bar pullups
6 handstand release pushups
8 kettlebell swings 53/35Scaling: this triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.Nate (AMRAP – Rounds and Reps)20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.Scaling: this triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.

*a good scale would be 2 chest to ring pullups + 2 Ring DipsOptional Accessory WorkGHD Situps: 20-20-20
GHD Hip Extensions: 20-20-20NewsNow through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

TRUELIFT Coach Jeff will be leading the 5:30pm class this Friday. He will be also giving additional coaching help Friday at 5pm before class. Come in and get some hands on coaching tips from an amazing Coach!

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