July 31, 2019

30
Jul

July 31, 2019

GROUP WARMUP
2 sets –
:30 Bike erg
5 Burpees
5 hang power snatch (empathy bar, then light weight)

BIKE/SNATCH/BURPEE TEST 
21-15-9-6
Calories bike erg
Hang power snatch RX 75/55; M55+ 65/45 
Lateral burpees over bar
*Time cap 12 minutes
*heats of 8 every 12 – 13 minutes

ALTERNATE TEST
18-15-9
Calories bike erg
Dumbbell hang snatch 
Burpee

KETTLEBELL COMPLEX
3 sets, each arm:
3 (1-arm Swing + 1 Snatch high pull + 2 snatch)

BANDED DEADLIFT/DROP LUNGE 

3 sets- 8 Banded deadlift 

6 each side weighted drop lunge

MOBILITY
3 sets- 
:15 Passive bar hang
:30 each leg banded hamstring stretch

HAPPY BIRTHDAY LAURA TOTH!

The CrossFit Games Starts Tomorrow!

Best of luck to McKenzie, who earned her spot among the world’s fittest! Tomorrow, the CrossFit Games starts in Madison, WI.

In year’s past, CrossFit has streamed the Games with live commentary. This year, they are streaming a live feed without all the fanfare. That will be available HERE.

Another option, is to watch via The Morning Chalk-ups YouTube channel HERE.

So far, we’ve all been kept in the dark as to what the events will be. We do know that after the first event, half of the field will be eliminated. GO MCKENZIE! She’s put in hours and hours of hard work, she’s fueled her body, she’s sacrificed…SHE. IS. READY! And we all believe in her!