Workout: Wednesday, Feb 20, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Today is the last day to sign up for the intramural Open! Sign up on the whiteboard by the cubbies.

Cliff Hanger
With a 9 minute window complete:
30 Burpees over the bar
Then, complete as many reps as possible in the remaining time:
Hang Power Clean 155/105#
*Each time you break, perform 30 air squats

Fitness:
Choose weight; perfect mechanics
15 Air Squats (each break)

Rx+
205/145#

Good Morning 4×10 (week 2 of 3)
15 min window:
Good Morning for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
*complete 15-20 tuck ups or toes to rings after each set of good mornings

There are a few variations of the good morning that can be done to slightly change the muscles worked. Feel free to try these variations (please use the same variation for each set)

Wide stance: This activates the hamstrings and adductors.
Narrow stance: This will put more emphasis on the glutes.
Deeper knee bend: This variation allows you to use more weight and trains the lower back.
Seated: This is done on a bench and requires less weight. It focuses more on the isometric contraction of the lower back and core.