BRING A FRIEND(s) FREE Partner W.O.D. Saturday 12/8/18


BRING A FRIEND(s) FREE Partner W.O.D. Saturday 12/8/18

Every 3 weeks we open up the gym on Saturday at 9am, for Bring a Friend(s) FREE!

This is an opportunity for members to bring in friends with no CrossFit experience. To keep it fun and simple, the workouts on these days tend to to be fairly basic. Today, we have all bodyweight movements in a team style format. Pairing newer athletes up with each other and experienced athletes up with each other may be the best option here. This will allow for a relatively similar pace and breakup strategy for the teams.

“Team Barbara”
*Taking on a partner version of the classic CrossFit benchmark workout, Barbara. Splitting reps up as they see fit, teams will complete all the reps at one station before moving on to the next. One athlete works at a time while the other rests. If one partner is doing banded pull-ups, while the other does kipping, the reps will still count equally towards their score. Note any movement modifications in notes when posting scores!

Teams of 2…
As many rounds + reps as possible in 20 minutes of…
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

*The pullups and pushups have substitutions that utilize a box. We can kill two birds with one stone for some athletes. The box can be used for both jumping pull-ups here as well as push-ups to a box.

*Scaling – If newer you may reduce reps, or scaling in general, complete 1:1 jumping pullups, banded pullups, or ring rows

Often times if athletes are having a hard time with rhythm in the kipping pull-up, slowing the movement down can be beneficial. We slow things down by pressing away at the top of every rep. This slows down the cycle time of the rep by creating more of an arcing motion. Slow is smooth and smooth is fast.

The push-up is often thought of as a pressing movement first, but let’s think of it as a core movement that involves some pressing. The hard part tends to be keeping the body in a straight line throughout. We want to stay in a plank in the air, on the ground, and as we move between the two positions. One line, one piece moving together.

Have athletes grab an abmat, place their legs in the diamond shape, then complete their situps with shoulder blades touching the ground, then back up and touching their toes with their hands. Athletes can scale further by just completing a crunch while reaching for their feet on the side.

A simple way to maintain the standards of the air squat while moving quickly is to think “forward & back”. To initiate the squat, athletes want to send their hips back until their hip crease in below the top of the knee. To stand up, they can press the hips forward until the body is in a full standing position.
Feel free to place a wall ball or box under them to help them find the right depth.

Post total rounds + reps!