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Wednesday September 2, 2015 CrossFit Stapleton- Denver, CO

Barbell Shrugged – Episode #192

Quit rounding your back, or you’ll lose all your friends

Every lift begins with the back.

It’s the bridge between the barbell and the ground under your feet, and usually the first thing to fail when the load gets too heavy.

The key to moving safer, better, and faster is getting into the best possible position. It’s about identifying the real cause of your bent back and then removing those restrictions, starting from the ground up.

Learn to stand-up tall and straight, because that’s when you’ll begin to lift without limitation.

We hope you enjoy the show. Watch and share with a friend who could use this training advice!

Cheers,

Chris

 

 

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 30 minutes (5 sets of each):

Station 1 – Deadlift x 3 reps

(build in load with the goal of making the last two sets today’s heavy triple)

Station 2 – Muscle-Ups x Max Reps

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary

(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B. In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:

Row 250 Meters

30 Box Jumps (24/20) 

15 Ring Dips

E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B rows 250 meters, etc….

———————————————————————————————————————

Fitness-

A) Every 2 minutes, for 30 minutes (5 sets of each):

Station 1 – Deadlift x 6-8 reps

(build up, using the first 2-3 sets to get to a heavy working weight)

Station 2 – Turkish Get-Ups W/ DB x 2 reps each arm

(pause for 1 full second in each position of the get-up and focus on good positioning and stability)

Station 3 – 45-60 second Nose-to-Wall Handstand Hold

B) In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:

Row 250 Meters

15 Box Jumps (24/20)

10 Stationary Dips or 15 Push-Ups

E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs dips or push-ups, Partner B rows 250 meters, etc….

———————————————————————————————————————

BOOTCAMP RX CLASS:

Partner WOD

Minute 1-10: Row 2,000 Meters
Each team member rows 250 meters at a time x 4 sets each
Rest the remainder of the 10 minutes
MyZone: Sprint/ Red

Minute 11-20: Run 2,000 Meters
Each team member runs 200 meters at a time x 5 sets each
Rest the remainder of the 10 minutes
MyZone: Sprint/ Red

Minute 21-30: Each team member performs 5 sets of max Double Unders in 1 minute
Rest 1 minute between sets (alternate sets with your partner)
MyZone: Sprint/ Red

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