CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

31
Aug

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

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RESULTS AND BLOOD: TWO TRAINING TOOLS THAT NEVER LIE

BREATHING BASICS: ADVICE FROM SPARTAN RACE DIRECTOR OF SPORT, JOE DI

 

Workout of the Day
Weighted Pull-up
Find your 1 rep max.
NOTE:  Scaled versions will include non-weighted pull-up attempts and “hanging” from the pull-up bar for time.
12 minute AMRAP:
10 box jumps 24/20″
15 kettlebell swings 24/16 kg
20 sit-ups

Post your scores to the Whiteboard.

Here’s what the back swing posture of the the kettlebell swing should look like: Hips “hinge” back (it’s not a squat), back remains flat (no rounding), wrists stay high contacting the inner thighs (elbows stay in front of crease of hip), chest stays up (not curled in), shoulders stay back and down (not shrugged or drooped forward).

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6 Responses

  1. John H

    George,
    Great description of the KBS and use of PHOTO’s showing both the correct way and the wrong jay…i meant way, silly spell check

      1. George Demetriou

        Not sure, but I think it’s the score of how many times Jay has been in a website photo in the last few weeks versus Joe’s appearance.

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