Workout of the Day: Saturday, 8.17.13

Hey, everyone!  We’re at CrossFit Generation competing today – come join us if you can!



Below, Marcy Rose jerking off the blocks in the Oly area. If you are part of the Hybrid program and have not yet signed up for the hookgrip Classic all I’m going to say is that you are going to WISH you had.  Sign up here before the 5th of September to get the discount! We are giving out some great prizes, the event itself is going to be the BEST meet we have ever run at CFCC, and even if you’re NOT competing, you should definitely save the date to come watch some Nationally ranked lifters DO THEIR THING.



MOVEMENT PREP: Foam Roll as needed, 5 minutes. Lax ball the feet and calves for 2 minutes on each side. Single Leg Squat Hold, 1 minute per side. Practice the Knee Tuck and Knees to Elbow – today these MUST be done with a full “child’s grip” around the bar. Spend 1 minute practicing single unders, Spend 5 minutes working on double unders.

ACTIVATION: Yoke Walk, spend some time with this skill and practice keeping the feet and hips as straight as possible. Load the yoke up only where form allows.


“Paul” – this is a hero WOD.

5 Rounds for time of:

50 Double Unders

35 Knees to Elbows

Walking Overhead (2 pood in each hand, 1.5 pood in each hand), 60 ft (across the gym and back).

*There is a MANDATORY 15 minute cap on this workout. Also, the below is a recommended scale for anyone not able to complete this workout as rx’d:

5 Rounds for time of:

15 Double Unders (or 50 Singles)

15 Knees to Armpits or Knee Tucks

Walking Overhead (with any load easy enough to go the full lap with – plates are also ok)

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