[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Mark your calendars! The date is set for our 4th annual Hometown Hoedown, in house competition and member celebration. Don’t miss it! This year will not disappoint! [/creativ_alertbox]

Skill

EMOM for 10 Minutes

[odd] Kipping chest to bar pull-ups
[even] 40 second arch hold

For this skill work you will be working on maintaining a set of kipping pull-ups for 5 rounds and an arch hold for 5 rounds. If you are new to the kipping swings you should be working the cadence and timing of your swing so you can link repetitions together.  That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and use this as skill work.   If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down.  On even rounds you will work the arch position for as much of 40 seconds as possible. Keep your body tight with legs and arms extended.  For an additional challenge try hold a PVC pipe with your arms outstretched.

WOD

AMRAP in 10 Minutes
10 Medicine Ball Clean 20/14 lb
10 Push ups

Workout notes: Today’s workout features one of CrossFit’s nine foundational movements.  The medicine ball clean may look simple but it requires quick reflexes and coordination to perform properly. Start by deadlifting the ball off of the floor and as the ball passes your knees quickly open the hips to create some vertical momentum.  Immediately after full extension you will need to drop under the ball while rotating your hands around the ball while dropping into a full squat.  Stand up and you have finished the rep.  Scale your push-ups to a standard for the entire workout even as they become more difficult under fatigue. Maintain a rigid torso throughout the entire rep.