WOD: Saturday 230729

Have a great weekend everyone!

• Daily Focus

Today is the "Rise-up, “Get Fit, Save Kids” Workout. You can register at the link, and learn more about it on CrossFit OUR’s website. We are excited to be partnering up to help raise funds and awareness about child sex trafficking and sexual exploitation. The workout is very simple and to the point in order to allow anyone, anywhere to get it done today. So, we added on an additional core finisher today to get in just a little extra fun strength work as a good finisher.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

-Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence. Run Machine Subs / per 200 m: 15/12 Cal Row/Ski/Bike Erg, 13/9 Cal Echo Bike, 14/11 Cal Assault Bike, 20/16 Cal Airdyne

-Box Step-up: Step onto the box with your right leg and meet your right foot with your left standing to full extension on top of the box before stepping off the box and alternating feet. Scale to a lower box or weight plate as the primary scale today.

-Push-ups: Band Assisted Push-ups is the scale of choice today to allow for more consistency in position on the push-up.

metcon: Get Fit, Save Kids

For time:

Run, 400 m

60 Box Step-ups, 24/20 in

60 Push-ups

Run, 400 m

60 Push-ups

60 Box Step-ups, 24/20 in

Run, 400 m

Wear a 20/14 lb weight vest.

Time domain: 12-16 mins

Time cap: none

Accessories:

5 rounds for quality of:

10 L/10 R Tall Kneeling Banded Paloff Press

10 Glute Bridge Dumbbell Pull Overs, pick load

10 L/10 R Elevated Single Arm Dumbbell Renegade Rows, pick load