What is more important: full range of motion or partial range with more weight?  The first answer you will hear from all of our trainers is Full Range of Motion.  The reason for this is because we want you to build strength through the entire range of motion.  This will rehab any issues that you might have (granted if you stay light if you are injured) and it will also train flexibility and proper positioning for these movements.  Now, I will say that there are times when a shorter range and more is acceptable.  This would be if we are working through some confidence issues in a movement like handstand push-ups or even an overhead Squat to "feel" the weight overhead.  For something like the HSPUs I would stress full range first scaled, then you can go to a limited range to build some strength at the top end of the press.  But I would not have you do this workout after workout.  Maybe every forth workout or so.  Again, Full Range is the key.  What are your struggles with full range?  Frustration? Irritations?  Listen to your trainers and the MWODs that we post.  They will help you...promise!

NORMAL CLASSES THIS WEEK BUT ONLY THE 930AM CLASS ON SATURDAY!!!!  BRING YOUR FAMILY AND FRIENDS FOR A FUN FREE WORKOUT!!!!

BURPEE CHALLENGE: 40 Burpees

FEEL THE BURN!!!

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"Rudolph the Red Faced Crossfitter"

INFERNO Warm-up x 3

Complete the following:

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For Time: (25mins max)

1 minute of Accumulated "L-sit" Buy-in

4 Rounds:

     5 reps Deficit Hand Stand Push-ups  (3 inches)

     20 reps Toes to Bar

     5 reps Box Jumps (40", 32#)

     20 reps Wall Balls (20#@10', 15#@10')

1 minute Accumulated "L-sit" Buy-out

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then....

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Back Squats

3-3-3-3

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MWOD....just wanting to get a better squat.

[youtube https://www.youtube.com/watch?v=Xl9cSoJdoGg]

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