MetCon (Rounds and Reps)
12 Min AMRAP
21 DU (1- 14 DU, 2-10 DU attempts *s-s-du included, 3- 50 singles)
14 Push Ups (1- 10 push ups, 2- 14 push up to box or bench)
7 C2B Pull Ups (1- 4 C2B PU, 2- 7 PU, 3- 14 Jumping PU)
A few reminders
Hands in Front of Hips
When hands widen out or rise up the body, the rope elevates off the ground and forces athletes to bring the knees up to clear the jump. Placing the hands slightly in front of the hip bones will make sure the rope has enough slack on the ground to pass under the feet.
When the height of the jump varies during the workout, it makes it a much more difficult task for our brain to synchronize hands and feet. Having a steady jump straight up in the air will lead to better timing and rhythm on both single unders and double unders.
When muscular fatigue starts to set it in, it is common for athletes to not fully extend their elbows at the top of each repetition. Enforcing full extension will allow us to train the full range of motion and get the most out of each rep.
Looking to have head, shoulders, hips, knees, and toes all in a straight line during every rep. The chest sometimes presses up first, arching the back and causing athletes to press a lower percentage of their body weight. Moving up to a bench or a box will ensure that we are pressing the appropriate amount of their weight while maintaining a good position.
Start with Shoulders
Initiating the kip swing with the shoulders helps athletes find a rhythm as they alternate between hollow and arch positions. Often the movement is initiated at the hips, causing a swing rather than a kip.
Push Down, Push Away
Pressing down on the bar as the body moves upwards towards the bar helps to get the most out of the lats, the big mover on the pull-up. At the top of each repetition, pushing away from the bar makes for an easier transition to the arch position.
Welcome to CFEX
CrossFit EX is located in the in the heart of Smyrna, Georgia just north of the intersection of Church Rd and South Cobb Dr. We welcome all levels of fitness and our classes are scalable to your abilities. We go hard in the workouts and have fun at the same time. If you're looking to get in shape, stay in shape, increase your level of fitness, or make the CrossFit Games sign up and join our community!