Wednesday"Crossfit Total"Three attempts of each lift:• Back squat 1-1-1• Shoulder Press 1-1-1• Deadlift 1-1-1 -then-Optional:3 SETS20 Ring Rows (Rings set at armpit height)30 Push Ups-Rest 1:00 b/t Sets-
071615 – Bringin it
This is how our kettlebell at home looks at me…
Why the Russian swing today? We are bringin it to IHCF!
I feel like it’s a great fundamental learning tool for so many other things that we do: American swing, single arm swing, kettlebell cleans, kettlebell snatches, and teaching what hip extension is (without low back extension); it also reinforces that braced position that we talk about.
That being said, we do sometimes use the American swing (overhead). We will always do a mix of both.
CrossFit = Constantly varied, right?
MetCon
For time:
10-1 Russian Swings (24/16)
10-1 Down/Ups
*8min Cap
then,
Strength/Skill
Accumulate 2 total minutes in hanging L-Sit position
*1st modification: Hanging knees up position
*2nd modification: Hanging in a braced position
