Farmers Carry

  • Friday June 5th

     

    Metcon

    12 Minute AMRAP
     

    15 Cal Row
    7 Kettlebell Swings
    7 Squat Jumps

     

    Rest 4 Minutes
     

    3 RFT

    Run 400 Meters
    100M KB/DB Farmer Carry
    15 Goble Squats
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  • Tuesday October 21st

     

    Strength

    10 Min EMOM

    Odd: DB Seated Press 8 Reps
    Even: DB Zotman Curls 6 Reps
     

    Rest 3 Mins

    Metcon

    10 Min EMOM

    Odd: KB Swings (30 Secs)
    Even: Farmers Carry with KB (30 Secs)

     

    Cash Out
    500m Row Max Effort

     

     

    Resources

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  • Wednesday May 14th

    Skill

    Pull Ups (20 Min Cap)

    • Strict Band Assisted Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Dead Hang - Grip a bar or rings and hang with feet suspended from the floor with arms extended. Be sure to maintain an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
    • Dead Hang Flexed Arm - Get a bench or box so you can easily jump up and get your chin over the bar. Then hold that position for about 10-20 seconds. Ensure you have an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
    • Negatives - Similar to the Dead Hang Flexed Arm jump up so your chin is over the bar; then very slowly and smoothly lower yourself to the bottom lockout position. Try not to just let go at the bottom – this is usually the sticking point for many athletes.
    • Ring Rows - Grab the rings with a closed grip and lower your body so it is parallel to the ground with arms fully extended. You should be in a straight line from the shoulders, hips, knees and ankles.  Pull your chest to the rings, moving your body as one unit.  Touch the rings to the chest and lower back down so the arms are completely straight. The lowering should be controlled but not 'slow'

    ​Newer Athletes should perform progressions only.

    Metcon

    4 Rds - NFT

     

    10 Kettlebell Swings

    10 Squats with Kettlebell with Kettlebell in rack position Right

    25-yard One-arm Farmer Walk with Kettlebell in rack position Right

    10 Kettlebell Swings

    10 Squats with Kettlebell with Kettlebellin rack position Left

    25-yard One-arm Farmer Walk with Kettlebellin rack position Left



    KB should be HEAVY. Work with a partner and alternate rounds with minimal rest. If you can’t organize the front rack squat, perform a goblet squat instead.


     

    Resources/Topics

     

    Overtraining via Marks Daily Apple

    5 Perfect Recovery Meals via motherfitness.com

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  • Friday March 28th

    Watch the Last Open WOD announcement and see the fittest men and women go Head 2 Head.

    CrossFit Games

     

    Skill

    Double Unders

     

    Goals

    • Work on Power Jump
    • Efficiency of Turn Over

    Metcon

    12 Min AMRAP

    6 Strict Pull Ups or Elavated Ring Rows 

    - Newer Athletes regular ring rows

    12 Sit Ups

    - Adv Weighted Sit Ups

    Famers Carry down and back in the gym

    - Suggested Weights are 45/25 Lbs plates

     

     

    Resources/Topics

    Elevated Ring Rows via CrossFit 77

    Grip Tester via Combat Trainer

    Training As We Get Older  via Dan John

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