Hey Folks!
Thar she blows! 18.3 is done like something that got done (dinner, perhaps).
Back to our regularly scheduled awesomeness :) I know some folks have been working on extra stuff, which is completely awesome – if you’ve been looking out for stuff in the “comp stream”, I was planning on delaying it until the open is over. That way you can devote the time to skills for the open and for recovery. Yes, I know the Open isn’t what your life is about (and it shouldn’t be), but it is our main competition, in the CrossFit world. Something else to keep in mind would be to look at doing a competition this summer, somewhere.
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Coaches Notes:
Support! If you’re doing it properly, the rings are turned out and your elbows are locked out (which is super hard). Even practicing with the rings pulled into your sides is helpful (you’ll take the shakes out of the rings). On the WOD – Get moving! Don’t tear those hands up though – Grips might be a good idea. More double unders too – sorry/not sorry. No crazy strategy other than moving with purpose and working on controlling your breathing and heart rate after each 3 min AMRAP.
Gymnastics:
5 Sets:
Support on rings or dip bars for 20-40 seconds.
Scale to a plank on the hands.
Conditioning – “Smoked Paprika”
3 minutes AMRAP:
8 Wall Ball 30/20
10 Toes to bar
20 Double unders
rest 1 minute
—4 rounds—
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