Events for December 2022

Thursday, 4/30
April 29, 2015
CrossFit DC and the CrossFit Games Atlantic Regional Competition
May 1, 2015

REMINDER: Don’t forget about tonight’s Happy Hour!
7:30pm till whenever, at 14th Street. Why? Why the hell not!

IMG_7392

Warm-Up
3 Rounds of
5 Squat to Bootstrappers
10 Supine Scorpion
5 Band Pull Apart Complex
10 Scap Push-ups

Strength – Pendlay Rows (30 Min)
– – Prep – –
1 x 10 RDL w/ Bar; then,
3 x 5 Pendlay Rows

– – Work – –
5 x 5 Pendlay Rows + *Plank Hold
– same weight across all 5 sets (use a weight that allows stable torso and explosive pull; reduce weight if hips moving or bar speed slows)

*Follow each work set with 30-60 plank hold with focus on maintaining hollow position. Scale up to weighted with plate on back.

Met-Con
EMOM for 10 Minutes (5 Rounds each)
– 8 Heavy Russian KB swings + 4 plank to Squat
– 12 Plate Russian Twists (6 side)

0 Comments

  1. Katie says:

    I don’t why there’s so much hate for Pendlay rows, I really like them! I worked at 68#, which felt almost right – perhaps could have done 73#? Very fun class!

  2. Julia says:

    “I don’t why there’s so much hate for Pendlay rows”

    Not hate! It’s just complicated…