Warm-up: 10 Push-Ups, 10 Ring Body Rows, Farmer’s Carry (1/2 Building) x3
Snatch Grip Deadlift: 3×5
(Concentrate on the hips and chest rising at the same rate… don’t shoot the hips up!)
MetCon – For Time:
Weighted Step-Ups (50lbs/35lbs) (24”/18”)
Farmer’s Carry (Same as Warm-up)
Here we go…Day 2 of the Faction Games.
A little stiff/ sore the Ktown competitors were ready for the competition to begin after some Paleo breakfast. Kirsten was first up for the day in the top women heat. WOD3: 10 minute AMRAP – 5 Keg Ground-to-Overheads and 5 Pull-Ups.
Kirsten went through the keg work with ease. She made it look easy compared to the other female athletes.
Thankfully the shoulder held no problems for Kirsten but unfortunately the pull-ups became difficult after a few rounds…thanks to the 7 rips she had per hand.
Adam’s heat was underway about an hour or so later, and he decided to wear gloves after seeing K’s hands. Instead of kegs, atlas stones were used for the advanced men.
WOD4: “Stone Fran” 9-9-9 Stone Ground-to-Overheads, 21-15-9 Pull-Ups
After sitting in the shade for a while playing “sound-off,” Ethan’s name was called for his heat.
Ethan paced himself perfectly during this workout, not starting off too hard. Several guys hopped out in front of him, but quickly tuckered out after the 1st round. Ethan, playing it smart, had plenty of gas in the tank and was able to surpass them especially with his practically unbroken pull-ups.
And thus ends the Faction Games for CrossFit Ktown. Thanks to all the athletes who competed and represented Ktown, and thanks to the amazing spectators who spent their weekend in the heat. I can’t wait for the next competition!
Maybe Erin will be in the next one?
<3 Coach Miss J