One of our evening class regulars, Kim DeWitt is also competing in the Snow Bowl this weekend. So proud of Kim as this is her first competition. Let’s have a huge crowd cheering her on!
S/S/S:
Tire Flip Technique Work
Video courtesy of CrossFit HQ.
“You were born to do this,” Rob Orlando says. “We have to put you in the right position and it’ll happen naturally.”
In this video Orlando, owner of Hybrid Athletics, teaches tire-flipping technique to CrossFitters in the U.K.
Rob asks his assistant, Carey Kepler, to demonstrate proper tire-flipping technique, and she sets up with her chest and shoulders against the tire, gripping underneath.
“We’re not going up and we’re not sliding forward. We’re going somewhere in the middle. We’re looking for 45 degrees,” Orlando says of the drive into the tire.
The first step is extending the hip without changing the arm angle. Next is a stutter step and kick with your dominant leg so the tire never stops moving. Keep your grip underneath the tire.
“If you can get the tire to your thigh, you should be able to get the tire over. You’ve done most of the work. All you have to do is get a little bit lower and keep driving up,” he says. This might take the form of ratcheting the tire up if it is really heavy.
Orlando drills his class through the movement and addresses mechanical issues that arise with different body types and different tires.
WOD:
5 rounds:
1 min Max Partner Tire Flips
1 min rest
*Score = total reps
Post score to Comments/LogWOD
Post partner names to Comments as well
X-tra Work:
100 Total weighted Situps
Use kettlebell, dumbbell, plate, your choice.
Homework (Done on your own time outside of class):
-2 min ea of…
lat stretch
Thoracic roll out
then…
10 ninja rolls
CrossFit Team Offutt Tactical Fitness 