5 Reps @ 50%
5 Reps @ 60%
5 Reps @ 70%
WOD: For time
Dumbbell Hang Clean
Knees to Elbows
Here at CrossFit Arise we support the warm-up. I believe the proper warm-up is crucial to a workout and can be detrimental if not done. Will, Dana and I put a lot of thought into our warm-up programming. Although it may not seem like it, getting those muscles warmed up and properly stretched before the WOD is absolutely necessary. I challenge you all to really focus on our warm-ups and achieve the best possible range of motion (ROM) and stretch.
A lot of times it feels just like going throught the routine, but it is vital that you start the blood moving, heart pumping and shaking off those rusty hinges... If you ever feel like you need to stretch a bit more or on a specific area, let us know!
A good strength time today with deadlifts. If you know your max, calculate the weight and get after it! If you are a little unsure ask Dana or I and we will help you out. Make sure you are staying tight at the bottom and really accelerating through those heels! Rest 3-5 min between sets.
For the WOD, go fairly heavy with the DB's. Feel free to use KB's but the movement stays th same. For the K2E's, really focus on pulling with those lower abs and making contact with your elbows. Hanging knees aor knees to triceps are an acceptable scaled version, but we would like to see you guys really closing the shoulders and getting that last couple inches.
As with most of the WOD's, the middle sets (9,8,7,6,5) will be the toughest. Buckle down and smoke through it!
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