281-909-7479
1904 A El Mar Ln,
Seabrook, TX 77586

12-22-2016

December 22, 2016

CrossFit Seabrook – CrossFit

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run
Not max effort just keep steady and do your best not to walk!! Consistency is key here!!

Skill

Wallballs (AMRAP – Reps)

Take your time, make sure hand position is good, distance from wall is ideal and the throw and catch are consistent every time. Let gravity do some work so when you catch the ball, let it drive you down in the squat but keep your core tight and strong enough to handle the blow of the catch. I tend to use my hip flexors to spring up out of the bottom of my squat Into the next rep. I’ve always notice people who try to control their squat depth are the ones who generally get no repped and use way too much energy in the eccentric phase of the movement. This phase requires much more effort and will utilize more muscle fibers therfore requiring more oxygen and will result in erratic and spiked heart rate too soon and you will be tired. Efficiency efficiency efficiency!! Doing more work utilizing less energy!! One thing you never sacrifice is your spine position!

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

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