As many rounds as possible (AMRAP) in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Results
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Quote of the day: “It is not a character flaw if you don’t get an Rx. It just means you need work on your push ups.” ~ Coach Michelle
Benchmark Monday. Push-up standards were the focus on the day. RX = ensuring the shoulders drop below the elbows and thighs stay off the floor while maintaining a tight plank. Snaking, touching the thighs, dropping the head to cut ROM, and not locking out the arms at the top are all common faults that result in sloppy push-ups. Ideally the elbows will stay close to the side and travel back during the push-up and not flare out as this will translate to stronger handstand push-ups, dips, press, etc.
Congrats to Jim Mc for two 2nd place podium finishes this past weekend in his downhill mountain bike races in Spokane. Dirt Corps team members and CrossFit studs Matt, Dustin and Lindsay all raced and did well too.
CrossFit Games:
Over 60k people started the CF Games Open and over 32k people finished. Two previous Games winners won the Men’s and Women’s titles of this year’s Open (Rich Froning and Kristan Clever). Read “Five Down“.
Video of the World Record on Open WOD 12.5 with 173 Reps: Camille LeBlanc-Bazinet on 12.5