Durability
Sled Pull with Rope – 15 Min AMRAP
Work hard for 2 to 3 minutes and then rest and rotate, only 5 sleds at a time!
Two basic gymnastics positions, the Arch and the Hollow. The Arch is achieved by contracting the posterior and back muscles, extending the spine. The hollow is achieve, in part, my contracting the abdominals and hip flexors, flexing the spine. When we do strict pull-ups in an arch with our spines extended, the shoulder muscles work differently as compared to pull-ups in a hollow where our spine is flexed.
Strict pull-ups are far easier in an arch and that’s why most of us always use that position whenever doing strict work. Strict pull-ups in a hollow are much harder BUT that’s where sled pulls with rope come in! If you want to bulletproof your shoulders, CRUSH IT TODAY! Ensure that your abs are contracted, your spine is flexed and parallel to the floor. There is more to it but those two are key. Our longterm shoulder health depends on days like today! Come in and take your medicine.
This video is a great example of what I’m looking for. This dude stays totally strict on his position, only giving up single arm pulls for two handed pulls at the end. This is what I’m talking about!
Five sleds and larger classes means a little longer wait time, hence the 15 minutes. During your down time I recommend you keep your heart rate up with some slow burpees.
WOD
1 Round
2 Min Erg Bike (L10/L7)
2 Min Ski Erg
2 Min AirBike
All calories on the bikes and the ski equal 1 point. Pro tip, to hard on the bikes and slow on the ski.
Scores from Thursday
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