Crossfit22

Protect and Serve

Crossfit in Bountiful, UT. We are here to protect (your body) and serve.

2/9/15

REMINDER: FEBRUARY PAYMENTS ARE NOW DUE. A $10 LATE FEE WILL BE CHARGED AFTER THE 10TH.

Congrats to these kids they competed in a local comp this weekend and 7th overall and took 3rd in the final event!!! NICE WORK! 10407866_10153092743246303_2888281818859709472_n WARM UP 3 rds 15 Scap Push Ups 15 Sec Y Hold ea side 15 Wall Ball

LURONG MINI WOD The Push Challenge This is quick 3 minute AMRAP of the following movements:

Hand Stand Push Ups- Level 3 Hand Release Push Ups- Level 2 Knee Hand Release Push Ups- Level 1 Movement Details - Women AMRAP of Unbroken Wall Balls: Level III (3) Hand Stand Push Ups Level II (2) Hand Release Push Ups Level I (1) Hand Release Push Ups from the Knees Movement Details - Men 3 Minute AMRAP of the following: Level III (3) Hand Stand Push Ups Level II (2) Hand Release Push Ups Level I (1) Hand Release Push Ups from the Knees Movement Standards Hand Stand Push Ups The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall. At the bottom of eachrep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall.Kipping is allowed. For the setup, the athlete may either use a flat gymnastics mat, or 25lb plates on each side of an ab-mat. Hand Release Push Ups The movement starts with the athlete at the top of a plank position, arms straight and completely locked out. At the bottom of each rep, the athlete's chest must clearly touch the ground; hands come o the mats so that one's body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one's body is back into the original plank. Athletes are not allowed to 'worm out' or lose Mid-Line Stabilization as they press out. Hand Release Push Ups for the Knees The movement starts with the athlete at the top of a plank position, knees on the mat, hips forward, and arms straight and completely locked out. At the bottom of each rep, the athlete's chest must clearly touch the ground; hands come o the mats so that one's body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one's body is back into the original starting position.

STRENGTH/SKILL Back Squat 1RM

WOD “Tabata Mixup” Back squats @ 60% of your 1RM Strict pullups GHD or WB situps Start a clock and perform 20 seconds of back squats. Rest 10 seconds and transition to 20 seconds of max reps strict pullups. Rest 10 seconds and transition to 20 seconds of max reps GHD situps. Continue this circuit until you’ve completed 8 full rounds of all 3 exercises.