Kids CrossFit  in Phoenix - WildFire CrossFit

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TODAY at WildFire…

Strength is Bench Press 5-5-5-5-5

Bench is going to work the chest, back, shoulders, and biceps.

Essentially the upper body, so just be sure to keep the back flat to the bench and get a full range of motion every rep.

The WOD: Open Workout 17.5
Rx: 10 Rounds of
9 Thrusters 95/65
35 Double Unders

Scale: 10 Rounds of
9 Thrusters 65/45
35 Single Jump Rope

20 Min Cap

Yes, in Beyond the Whiteboard it says there’s a 40 min Cap.

We are keeping it a 20 min Cap today, which will still give you a chance to compare it to your Open score if you have done it before.

We also want you to be able to push the envelope on your speed.

THRUSTER TIPs:

The Thruster is a total body exercise where everything is engaged from the time you pick the bar up until you put it back down.

Resting with the bar locked out overhead is not going to give you a lot of relief or recovery.

So as soon as you punch through the ceiling, bring the bar back down to the rack.

Like many of the exercises we do in CrossFit, you will find a rhythm that you can stick to.

Be sure to pick a weight that is challenging and allows you to string at least 3 reps together.

The Workout...

This is the last workout of the 2017 CrossFit Games Open Competition.

I think everyone to some degree has a love/hate relationship with the Thruster...in that they love to hate them :)

They are SUCH a great exercises for building Power and  Speed, and when summer time rolls around and the short-shorts come out, you are gonna be glad you did those Thrusters!

This is a great workout to be able to work on stringing both Thrusters and Double Unders together.

Yes, you are seeing Double Unders again this week. Besides the fact that it’s a GREAT exercise that requires skill, we have several athletes that are getting them down, and the best way to get them is to do them in a workout. Especially a workout like this.

Here’s how, IF you have a few in a row and are still working on consistency, slow down. Breath, Relax, and allow yourself to find the rhythm.  Do as many as you can in 90 sec, and then finish with Singles.

If you are still only getting one or two at a time. Do singles today, and after ever 10, do 1 Double Under. Also, work on speed and consistency with your singles.

For the Thruster, break it up in to no more that 2 sets. When you need to rest, rest in the rack position or even hang and work on squat cleaning the first rep you pick up off the ground.

That’s it! HAVE FUN!!!




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