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Friday May 6 2016

Caitlyn performing the superman hold on the GHD.  Set-up: Hip must be free of the pad.  Execution: Maintaining a neutral position and the arch of her lower back.

Caitlyn performing the superman hold on the GHD.
Set-up: Hip must be free of the pad.
Execution: Maintaining a neutral position and the arch of her lower back.

NEWS:

*”The Murph Challenge 2016″ Event and BBQ at CrossFit Hamilton- June 18th. More details to follow.

See more details about this by clicking here.

WARM-UP:

WOD:

Part 1:

Build to a 1 Rep Max Clean and Jerk

Part 2:

Spend 10-12 minutes learning and performing progression on Glute-Hamstring Developer (GHD).

Today: Superman Holds. (20 secs. on / 20 secs. off, switching with others).

*Please see video posted to CFH Instagram.

FORMAT:

*Check back to 10/24 for latest Clean and Jerk 1 rep max.

*Today begins a four week progression with using and understanding the benefits of the GHD.

SCALING:

 

 

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