5 Minute Work Blocks

October 17, 2017

Tuesday’s Bridgetown CrossFit WOD:

Starts in the Shoulders
Although the toes and the lower body is what makes contact with the bar, the kipping motion starts in the upper body with the shoulders. With legs long and feet glued together, the athletes will push down on the bar to elevate the body upwards and pull the chest back through to the arch position. This press down is a similar movement to shutting the trunk of a car. If the hips lead the way in the kip, it will result in a swing and a longer distance for the toes to make contact with the bar.
Tension
Maintaining tension is one of the most important aspects of the kip. A great example of tension not being maintained is when athletes have to double kip. This double kip is a result of a passive return of the legs after the toes hit the bar

“Lead Foot”

AMRAP 5:
30 Calorie Row
30 Burpees
30 Toes to Bar
rest 3 minutes

AMRAP 5:
20 Calorie Row
20 Burpees
20 Chest to Bar Pull-up
rest 3 minutes

AMRAP 5:
10/10 Calorie Row
10 Burpees Pull-ups

New Website for Weightlifting

October 17, 2017

Please Refer to the Steel Bridge Weightlifting website for updated weightlifting programming: https://www.steelbridgewlc.com/

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“Isabell”

October 16, 2017

Bridgetown CrossFit’s Monday WOD Power Snatch build up to heavy single THEN 3×1 “Isabell” 30 Ground to Overhead (65% of 1, no more then 95#/135#) Compare to September 28, 2015, July 20, 2015, March 9, 2015

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4 Rounds for Time

October 13, 2017

Bridgetown CrossFit’s Friday WOD: Hang Power Cleans build up to heavy 5 4 Rounds for Time 40 Air Squats 20 Toes to Bar 10 Hang Power Clean

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Week 1 Day 2

October 11, 2017
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