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Tuesday, March 29, 2016

2016 March 28
by bk

Great job to all of our athletes in the 2016 CrossFit Open!  Congatulations to everyone who participated for the first time, accomplished a personal record and stepped outside of the comfort zone!  Way to push through each rep and show support to one another with all of the cheers and high fives!  Job well done!!

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Deadlift, take 20 minutes to work up to a heavy single (or find a new 1-rep max)
-maintain proper form throughout all sets

then….

For time:
Airdyne, 50 calories
50 toes-to-bar

Core Development:
8 sets of:
10 hollow body rock
-rest 30 seconds between each set

Additional Work (Optional, if you have the time)

Gymnastics:
ring pushups, 4 sets of 6-12
front lever tuck (rings), 5 sets of 5-15 seconds
dead hang (bar), 5 sets of 20 seconds

Accessory:
low row (lat pulldown machine), 4 sets of 10
high row (crossover symmetry), 2 sets of 10 (pause 3 seconds)
seated dumbbell press, 4 sets of 10
side lateral raise, 3 sets of 12
butterflies, 5 sets of 12
alternating dumbbell curls, 3 sets of 10 (each arm)
dumbbell tricep kickbacks, 3 sets of 10 (each arm)
tricep overhead extension (using rope, cable crossover machine), 4 sets of 10
ATYT (crossover symmetry), 2 sets of 8

Post loads and time to comments

CrossFit Integrity, Charleston, SC

 

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6 Responses leave one →
  1. Shawan permalink
    March 29, 2016

    DL: 265 (40# PR)

    WOD: 11:06 Rx

  2. Luciana permalink
    March 29, 2016

    DL: 210# PR
    WOD: 11:01 Rx
    Core

  3. Rick permalink
    March 29, 2016

    Deadlift: 355# PR

    WOD: 8:53 Rx

    Core
    Accessory work

  4. Shakes permalink
    March 29, 2016

    315# DL
    Wod: 8:17 Rx

  5. khoung permalink
    March 29, 2016

    435#

    8:33 Rx

  6. Chris L. permalink
    March 30, 2016

    335#

    8:09 Rx

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