WOD – 228.0 –

Durability

Banded Hip Internal Rotation (in extended position)

Lets say your back squat is above average along with the rest of your barbell movements. Lets also say that you come in today and try this hip drill and you have below average strength for it or you cramp up during it. If you can move big weight on big lifts but these little hip drills always crush you, you’re either currently dealing with low back issues or you eventually will. Don’t wait till you have symptoms to address structural imbalances.

Do Durability Now or Do Rehab Later!

 

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HIP ACTIVATION. Sometimes we only think about driving our hips outwards. Thank you to @alexanderson29 for the demo. Internal rotation is just as important as knees out. #repairandrecovery #crossfit #weightlifting #olympiclifting #powerlifting #fitness #strength #training #physicaltherapy

A post shared by Lauren Ashley Polivka (@lapolivka11) on Nov 18, 2018 at 2:20pm PST

Skill/Strength

Practice Split Stance SkiErg & Warm up the Farmer Carry

WOD

4 Stations – 2 Minutes of Work per Station – 10 Seconds of Rest b/w Stations –

Station 1 – ErgBike

Station 2 – Split Stance SkiErg

Station 3 – KB Farmer Carry (53/35)

Station 4 – Rest

Athletes, every calorie on the bike and the SkiErg gives you 1 point toward your score and every length on the farmer carry gives you 10 points.

Scores from Wednesday

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