[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-glass” color=”Extra-Color-1″]Tomorrow marks the end of the 2019 Open! We will start workouts at 10:30 as usual with BBQ and party to follow! All CFD members or friends and family are welcome to attend! Bring a dessert or drink to share if you’d like![/text-with-icon][vc_column_text]

Skill

Two rounds of “inverted” Tabata (10 seconds work : 20 seconds rest)

Ring support hold
V-ups

1 Minute rest between movements

For today’s skill work we’ll be using the Tabata interval but we’ll flip it upside down for these higher difficulty movements we’re working on today . You will have eight rounds of ten seconds work and twenty seconds rest for each movement.  Start with eight rounds of a ring support hold.  If you are new to this movement jump to the top position of a ring dip and hold yourself on top of the rings with your arms locked out and feet off of the ground. Rest one minute before moving to the floor where you will have eight rounds of ten seconds to complete as many v-ups as possible.

WOD

5 Rounds with one minute on each station

Row for calories
Box jumps 24/20″
Kettlebell snatches 24/16 kg
Rest

Workout notes

Our workout for the day will also use an interval timer. You will have one minute to work at each of three stations with one minute rest after each round.  The kettlebell snatch will likely be the most complex movement you encounter today.  The mechanics of the kettlebell snatch require you to aggressively drive upward at the hips like you would with a dumbbell snatch but rotate the kettlebell around your arm and punch up while you receive the bell overhead. If you get this technique dialed the finish position should feel very comfortable rather than smashing up your wrist.  If you don’t have it quite right while warming up, lighten the load and work on perfecting the movement. You have a full minute to work at that station in each round so break up the reps as needed but be sure to distribute the work evenly across both arms.  Your score will be the total number of reps you complete at all three stations after five rounds.

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