Deep Comp- 6/22/16

 Hey guys, just a reminder that you belong in the barbell room. Don't take over the CrossFit room during class unless a coach gives you permission beforehand. Thanks!

Also, the team workout will be Saturday at 11 AM. After the workout we need your help moving around some things in the barbell room to better utilize the space. Eric will be buying bowls of doom for everyone to refuel post-wod! 

NOTE ON HYDRATION.. I'm sure everyone has noticed by now that it's hot and humid. For around the clock hydration, we recommend drinking at least your body weight (in ounces) of water each day. A good intra-workout plan is to drink 8oz every 20 minutes, and weigh yourself before and after every workout, replacing each pound lost with 16oz of water. 

Consider getting a double-insulated water bottle that can help you drink cooler water. Drinking cold water has been proven to help prevent a rise in core body temperature. You're also much more likely to continue drinking water when it's cold.

Consider bringing ice packs to place on your neck, hands and feet if you begin to feel overheated.

And finally, be sure to consume electrolytes, whether it be through fruits and vegetables, or a hydration matrix. Think of electrolytes as the glue that keeps water from just running through your body. 

I. Strength

A. Find Clean Max

  1. Only two misses allowed
  2. Film your maximal attempts

II. Skill

A. Find ME set of T2B

  1. No swinging reps, stop when your fluid arch/hollow kip fails

B. Find ME set of Strict Muscleups

  1. Cap of 4 reps
  2. Keep legs straight and in front of rings
  3. Absolutely no hip involvment

III. Conditioning

Relative Crossfit Aerobic Capacity..

AMRAP 20

75 Double Unders

20 Bar Facing Burpees

10 Front Squats 135/95

 

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