WOD Blog
 | Thu, Feb 3 2022 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2527 days ago) |
020322 Workout(Time) Workout WARM-UP 1-2 ROUNDS 1:00 EZ Row 10 Scap Depressions* :20 Hollow Hold 1 ROUND :45 Moderate Row 10 Scap Retractions** 10 Hollow Rocks 1 ROUND :30 Hard Row 10 Ring Rows 10 Up-Downs with Jump *Also called a Scap Pull-Up, in a hanging position the athlete will Depress the Scaps meaning they will pull the Scap or Shoulder Blades “Down”. This will look similar to a shrug of the shoulders **Retraction of the Scaps or Shoulder Blades is a “Back and Down” motion. This is similar to the initial movement of a Strict Pull-Up without any bend in the arms ***To perform the Frog Jump, begin in a High Plank, jump the feet up to the hands and then back into a High Plank while keeping the hands on the ground throughout the movement STRENGTH 4 SETS FOR QUALITY 5-7+ Tempo Strict Pull-Ups (1111)* *Goal to maintain perfect hollow body position -Rest as needed b/t Sets- (No Measure) WORKOUT FOR TIME 1000/800m Row Immediately Into... 21-15-9 Up-Downs to Target* Pull-Ups** Immediately Into... 1000/800m Row *Target 6' above standing reach. **Chest to Bar Optional. (Score is TIme)
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831-297-3614
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
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