Strength
2 KB/DB Press
3×8 w/3s Negative
Workout
For time
42 Sit ups
21 DB Thrusters
30 Sit ups
15 DB Thrusters
18 Sit up
9 DB thruster
Rx – 50/35
**Starting things off with some upper body work. We have the strict work with the controlled negatives, aka the eccentric portion of the movement. What I love/have about strict work is that it’s also a full body workout workout. Catch yourself leaning back away from the weight? Tighten your core. Still happening? Squeeze your quads and butt. And still? Screw your feet into the ground. It might look easy, but you’re still doing a lot of work.
Speaking of a lot of work, we’ve got a nice little couplet to follow. With “Annie” coming up soon, it has a lot of sit ups, and this is a great way to work on that volume. A good way to break this up, if you struggle to move fast, is to do sets of 8-12 fast, then stop at the top to take a couple breaths before continuing on. Another thing to do is use your hands to push yourself back and then swing your arms forward to ‘kip’ back up. With this method, though, you still have to make sure your butt stays in contact with the ground. Maybe the Abmat gives the low back a little too much assistance or feels too high, so you could try a rolled up yoga mat instead.
Look for under 12 minutes on this one – as with “Annie” – so you’ve got to be hustling.
Daily Read
Hip Musculature: Part 2 – Posterior Muscles
CrossFit