Friday’s WOD – Sept. 25th

Conditioning:

CAT ONE: For time:
Run 1 mile w/ a weighted vest
100 Sit-ups
100 Back extensions
Run 1 mile w/ a weighted vest
*Mix and match back extensions and sit-ups as needed.

CAT TWO: For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile
*Mix and match back extensions and sit-ups as needed.

CAT THREE: For time:
Run 1 mile
100 Sit-ups
50 Back extensions
Run 1 mile

*Mix and match back extensions and sit-ups as needed.

Spend time warming up for the run by implementing a few running drills offered at crossfitendurance.com. Complete each run under 10 minutes or decrease the distance. During each rep of the sit-up, bring the shoulders forward of the hip crease at the top and ensure the shoulder blades make contact with the floor at the bottom. The reps are reduced for the back extensions to ensure the execution and pacing is correct. The proper set up of the back extension has the hip crease directly on top of the pad. Start with a neutral spine then deliberately flex the torso by tucking the chin, rounding the shoulders and upper back and finally the lower back. Reverse the movement to regain the neutral spine and complete the rep.

 

CAT FOUR: For time:
Run 800 meters
50 Sit-ups
50 Hip Extensions
Run 800 meters
*Mix and match hip extensions and sit-ups as needed.

Spend time warming up for the run by implementing a few running drills offered at crossfitendurance.com. Complete each run under 8 minutes or decrease the distance. During each rep of the sit-up, bring the shoulders forward of the hip crease at the top and ensure the shoulder blades make contact with the floor at the bottom. The proper set-up position of the hip extension keeps the hip crease in front of the pad. The spine should remain neutral and unchanging as the hips flex and extend. Full range of motion is achieved when the hip angle reaches 90-degrees at the bottom. If the spine flexes before this point, decrease the range of motion to where it remains neutral.