Careful, use Abmats if needed – Wed 2.21.18

 In W.O.D.

Be careful with today’s workout (and the rest of the week’s).  The Open begins this week and we do not know what the workout is going to be. GHDs are extremely demanding of the midline, and performing them at high intensity can be rough for recovery.  The use of an Abmat, for sit ups and Supermans, is definitely not discouraged

Strength:  Shoulder Press 3-3-3-3-3

Conditioning: 4 rounds for QUALITY of:
30 GHD sit-ups
30 hip extensions
100-ft. handstand walk

• The GHD Sit-Up
• The GHD Hip Extension
• Handstand Walk Progression With Austin Malleolo

Both exercises on the GHD are extremely demanding of the midline, and they are followed by a skill that’s tough for people newer to gymnastics. Reduce reps and distance or back off the skill to spend time on your hands with a modification. Newer athletes should only perform reps on the GHD sit-ups in small doses.

Intermediate Option
4 rounds for time of:
20 GHD sit-ups
20 hip extensions
50-ft. handstand walk, 10 attempts max

Beginner Option
4 rounds for time of:
15 sit-ups
15 good mornings
100-ft. bear walk

The CrossFit Open begins Thursday, Feb 22, 2018.  Ask your coach if the Open is something for you (hint:  It is, we program it as the gym WOD already).  Register HERE

Jared notified us that the team name is the same as last years (CF Vacaville North). Those that have already signed up for the open, Jared has added to the team. If those individuals don’t want to be with The Compound’s team, you can let Jared know and become a part of a separate team (minimum for a team is 2 men and 2 women).

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