Who is, The SHARP DRESSED MAN?
3rd Week of the OPEN looms ahead. Most think a chipper or a progressive AMRAP is coming our way. Whatever we get it will be tough and it will be painful, but more than that, it will be fun. The key to all of this is to have fun with these workouts. Push yourself to new limits, places your body has never been before and then enjoy that feeling of accomplishment. Did you know that the majority of people on this planet will go to great lengths to avoid any form of physical exertion. Those people end up 50 years old and very unhealthy. couple that with a poor diet of sugar laden foods and you have a big problem. So…..EMBRACE the exertion that you are putting forth, you are doing it for a good reason…..your health!!!
Today gives you a chance to work of movements that you need to improve on. Think of what might show up in 17.3. We have not seen Double Unders, Wallballs, Ring Muscle-ups, Pull-ups, Handstand Push-ups or Rowing. Not to mention barbell work like OH Squats, Thursters, Cleans and Presses Overhead. When you work on various movements make sure that you are meeting the standards for that movement you are executing. If you practice outside the standard you are doing more harm than good. A classic example of this is, “not getting hip crease below knee on Wallballs, or not reaching full depth on your OH Squat. Ask a Coach or another athlete to watch you and give feedback on your movement.
LUR’s CHALLENGE teams….Pictures and bio’s must be on your Crossfit Games profile page by tonight if you want to earn points for your team.
Warm-up, (15min): Jog or Row for 5 min. 1/2 Tabata KB Swing, Sit-ups. Walking Stretch
WOD: SKILL WORK DAY
Work on at least 2 movements.
Put together a couplet for this WOD.
21-15-9 for Time:
Keep it light and fast.
Double the reps for Double Unders.
Icing: 11 Min ROMWOD
1 min. Saddle
2 min. Dragon ES
1 min. Low Dragon ES
2 min. Supine Twist ES