Kingman CrossFit WOD for Sep 26,2018 Daily Workout for Sep 26,2018 en-us Wed, 26 Sep 2018 00:00:00 MST Wed, 26 Sep 2018 08:11:55 MST Kingman CrossFit WOD for Sep 26,2018 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments 39 31 9/26/18 Warm Up Wed,Sep 26,2018 Wed, 26 Sep 2018 00:00:00 MST 1 Minute<br />Easy Row <br />Active Spidermans<br />:45 Seconds<br />Medium Row <br />Push-up to Down Dog<br />:30 Seconds<br />Faster Row <br />Active Samson 9/26/18 Movement Prep Wed,Sep 26,2018 Wed, 26 Sep 2018 00:00:00 MST AbMat Sit-ups & Row<br />Head Up<br />In the finish position of the sit-up and catch position of the row, it is common to see the shoulders and upper back rounded forward. As athletes sit-up off the ground and travel back towards the catch, reaching their head up towards the ceiling will bring their shoulders down and back into a more neutral position.<br /><br />AbMat Sit-up Movement Prep<br />Establish Finish Position <br />5 AbMat Sit-ups<br /><br />Row Movement Prep<br />Establish Catch Position <br />:30 Seconds Rowing<br />Russian Kettlebell Swings<br /><br />Chest Angle<br />The more aggressive athletes are with extending their hips, the more upright their chest can remain during the swing. Less folding over means a faster cycle time, getting the heavy kettlebell out of the hands sooner. It also helps minimize midline fatigue, making for better sit-ups and rowing.<br /><br />Arms Parallel<br />The finish position for the Russian Kettlebell swing is arms parallel to the ground. If athletes are able to get a good hip pop, the bell will feel weightless as it reaches this position. This weightless moment is a great opportunity to relax the hands, as grip will likely become a factor with rowing and heavier swings back to back.<br /><br />Movement Prep<br />With lighter weight:<br />5 Kettlebell Deadlifts <br />5 Hip Pops <br />5 Russian Kettlebell Swings Crunch Time Wed,Sep 26,2018 Wed, 26 Sep 2018 00:00:00 MST 4 Rounds For Time:<br />30 Russian Kettlebell Swings (70/53)<br />30 AbMat Sit-ups<br />30/21 Calorie Row<br /><br />30 Min Time Cap