Taking our second break from the squat cycle, class decided to take a tour of Europe this Sunday, including both Romania and Bulgaria. Who knew?
The rough guideline for the RDLs was to work up to body weight if possible – beyond if able – while split squats could be done with or without weight as desired (weight for the BSS could either be held in the hands at the side or up front in the goblet position).
We’ve covered RDLs so many times before it’s dizzying, and the movement is the same regardless of whether you using barbells or dumbbells, including the need to keep the back engaged the entire time. However, while both require a lot of back work, especially upper back, the DBs seem to demand more, as the temptation to allow your shoulders to reach forward for the ground mid-movement is much greater when using DBs. You must keep the back tight, with the shoulders away from the ears and scapula locked in place.
There was no time constraints on the workout, but the program called for athletes to move from one exercise directly to the following as quickly and efficiently as possible, resting after the hollow rocks to choose weight and prepare for the next set.
With basketball still on hiatus, class used the entirety of the gym again on Sunday for the met-con. Things kicked off in the studio, with everyone going for a set of AMRAP ring-dips (scaling down to ring dips with bands, or to bench dips) before heading down to the court for 3 wall walks followed by a suicide made up of 4 intervals (1/4 ct & back, 1/2 ct & back, 3/4 ct & back, and then full ct & back).
Rest was up each individual, but was roughly prescribed as the time it would take to catch a quick breath, walk back upstairs and wait for a set of rings to open up. The “catch a quick breath” part, of course, depended on how fast you were sprinting during suicide. The cool part was watching people pause to collect themselves and catch their breath so they could really push themselves on the suicide – this was taken to the extreme during the Ben vs. Ben race for their final suicide of the workout.
Speaking of pushing yourself: CrossFit for Hope is next Saturday! Are you registered? Do you want to be? In addition to raising money for a great cause (St. Jude’s Hospital) and doing the same workout as thousands of other CF athletes on the same day, DC-area affiliates have the unique opportunity to do this workout outside in John Marshall Park beside the Canadian Embassy (near the Capitol) A quick rundown on registration:
For more information and/or to register to do the workout outside in John Marshall Park next Saturday, jump to the the Mid Atlantic CrossFit Affiliates for Hope registration page.