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Congratulations to Stacey and Tiffany on getting their Level 1 CrossFit Certification!!
"Unbroken"
7 Rounds
4 Squat Cleans 135/95lbs (scaled 95/65lbs or 65/35lbs)
5 Pull Ups C2B/Chin over
6 Box Jumps 24"
7 Kettlebell Swings 2 pood/1.5 pood
Each exercise is to be done without fractioning.
Squat clean - bar is only allowed to touch the ground - you may rest w/ the bar on your shoulders.
Pull Ups - you may rest in the hang position
Box Jumps - jump as soon as your feet touch the ground - there's no rest.
KB Swings - there is no rest for KB Swings.
If you do not finish the number of reps for that exercise, you must start back from the beginning of the exercise until you complete the set without fractioning. i.e. I finish 4 of the 5 pull ups in round 6 and fall off. I need to start back at zero for the pull ups for round 5.
Post time to comments.
Today is the first day of 60 for 'The Triple Threat Abmat Challenge.'
Abmat Sit Ups are to be done using an abmat to support your lower back while going through the eccentric(extension of the muscle- elongating) and concentric(contraction of the muscle - shortening) motion of a sit up. A full range Abmat Sit Up consists of:
1) The feet - Must be sole to sole throughout movement
2) The arms - Can be in any position throughout movement (can be tight to body, along side body, above the head, on shoulders, etc...)
3) The top - An upright position is being perpendicular to the ground
4) The bottom - A release of the shoulder blades around the abmat to the floor.
5) The cheat - If your butt leaves the floor at any time during the sit up, it does not count. This allows for momentum. We want a strict abmat sit up thereby recruiting every muscle possible in your midsection to control both eccentric and concentric motions.
6) The Speed - Can be done at any speed as long as the above criteria are met.
The Triple Threat Abmat Challenge
Day 1 - 3
Buy In - 3
"Unbroken"
7 Rounds
4 Squat Cleans 135/95lbs (scaled 95/65lbs or 65/35lbs)
5 Pull Ups C2B/Chin over
6 Box Jumps 24"
7 Kettlebell Swings 2 pood/1.5 pood
Each exercise is to be done without fractioning.
Squat clean - bar is only allowed to touch the ground - you may rest w/ the bar on your shoulders.
Pull Ups - you may rest in the hang position
Box Jumps - jump as soon as your feet touch the ground - there's no rest.
KB Swings - there is no rest for KB Swings.
If you do not finish the number of reps for that exercise, you must start back from the beginning of the exercise until you complete the set without fractioning. i.e. I finish 4 of the 5 pull ups in round 6 and fall off. I need to start back at zero for the pull ups for round 5.
Post time to comments.
Today is the first day of 60 for 'The Triple Threat Abmat Challenge.'
Abmat Sit Ups are to be done using an abmat to support your lower back while going through the eccentric(extension of the muscle- elongating) and concentric(contraction of the muscle - shortening) motion of a sit up. A full range Abmat Sit Up consists of:
1) The feet - Must be sole to sole throughout movement
2) The arms - Can be in any position throughout movement (can be tight to body, along side body, above the head, on shoulders, etc...)
3) The top - An upright position is being perpendicular to the ground
4) The bottom - A release of the shoulder blades around the abmat to the floor.
5) The cheat - If your butt leaves the floor at any time during the sit up, it does not count. This allows for momentum. We want a strict abmat sit up thereby recruiting every muscle possible in your midsection to control both eccentric and concentric motions.
6) The Speed - Can be done at any speed as long as the above criteria are met.
The Triple Threat Abmat Challenge
Day 1 - 3
Buy In - 3
Posts
3 comments:
Grats Stacey and Tiffany!
The slight modification on the WOD from OPT's version should make it more managable to do all sets unfractured. I wonder how rounds 5,6,7 of HSPU's would go...
I did OPT's yesterday, and you're right B, I modified his to fit our client's current abilities.
The HSPU's weren't difficult in any round. It was the thought of not completing the SQCL and Pull Ups because my grip was shredded. That made it a bit longer than I would have liked.
I second nick's and I was three minutes slower. I think it gets in your head and I let it. We'll work on that next time.
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