02/26/2014 Cherry Hill CrossFit Classes

CrossFit Turbocharged – Cherry Hill CrossFit Classes

Metcon (Time)


For time, complete:

40 Wall Ball Shots (20/12 lbs)
30 Kettlebell Swings (24/16 kg)
20 Burpees
10 Pull-ups
5 Man-Makers (45/30 lb DBs)
10 pull-Ups
20 Burpees
30 Kettlebell Swings
40 Wall Ball Shots

Coaches Notes:

We all think wall balls and burpees are easy in terms of technique and proper movement after a few weeks of CrossFit.  But, do yourself a favor and check your “connectivity” during your burpees, man makers and pull ups.  Is your body connected or is there a break at the core causing you to sag, thus not be strong or efficient while doing the movement.

Have an honest internal dialogue with yourself and ask yourself if you are truly keeping your torso vertical enough on the wall balls.  Are you close enough to the wall?

Is your accuracy off and half of the shots seem to be missing?  Do you come down into your squat smoothly as the ball comes down with you?  Are you still doing a proper squat or are you too focused on throwing the ball up and hitting the target?  Make sure everything is on point.

“Core 2 Extremity” is a coined term you’ll hear a lot around CrossFit HQ and the concept is as simple as this…you will not be strong and you will not do any compound movement correctly if it doesn’t start at the core or if the core isn’t tight.

Pyramid WOD’s are a fun rep scheme…a good challenge!

~Coach Brad

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