28 Weak of Emphasis (WOE)- Kettle Bell Progressions. (Turkish Get-Ups-----> Snatches) Why? Kettle bell exercises are extremely beneficial for the body. To perform effective Kettle Bell (KB) exercises you have to continually use core stability and proper form. When performing a turkish get-up or overhead squats with KB the shoulder complex has to strong. With the shape and position you are in during those movements, it forces the shoulder to constantly compensate and adjust and thus causing biofeedback and stability at the joint. Simply put: Using a KB causes the athlete to use stability and strength at the shoulder joint during the entire movement. Why should that matter? The exercises decreases the case of a tear or dislocation at the shoulder joint while performing different daily tasks you might encounter. Strength- Clean and Press Press with KB 3X5
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CrossFit Hagerstown WOD for 1.14.13
"Pick a Card"- Choose Your Own Adventure Hopper Challenge
The WOD will consist of each athlete picking a card at random and performing the task written on the card. The world is full of random and exciting adventures ahead. This day is no exception. See ya guys at 5! :) The number of cards given will depends on the level of the student. For Example- Beginners- 2 Cards Tough Mudder combatives- 4 Cards Advanced- 4-5 Cards Small Children and Infants- 1 Card
