Coach Jason with Coach Rick Bucinell, Olympic coach at Crossfit Adaptation, after 4 grueling hours of Olympic lifting. Rick has 4 world masters championships and has been competing for over 11 years.
Coach Jason with Coach Rebekka Ellman at CrossFit MPH. MPH is the home of games athlete/competitor Christy Adkins.
60% x Max reps
Keep legs locked out, No dip/drive. Max reps = go until form breaks down, but not past that!
Last 2 rep max set June 9th. Weight X Reps X .0333 + Weight = Theoretic one rep max.
Post weight to comments/ LogWOD
Teams of 2 complete:
200 Ring Push Ups for Time
WOD starts with partner 1 on a set of rings, partner 2 on the track. At Go, partner 1 starts ring dips, other partner runs a 400M run. Partner 1 keeps doing Ring Push ups until partner 2 finishes 400M run. They switch spots, partner 2 now does ring push ups while partner 1 runs a 400M run. They keep switching until they reach 200 ring push ups
Post time to comments/ LogWOD
Video courtesy of Beyond Strength DC.
– Inch worm to plank
– 10 alternating One Arm Ab Plank Reaches
– 10 High to low plank (hands to elbow and back)
– Inch worm to standing
Homework (done on your own outside of class):
– 2 x 30 second alternating shoulder stretch
– 2 x 30 second alternating banded lat stretch
– 2 x 30 Triceps stretch