Angela.
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Photo Credit: Steph Moore.

  Strength WoD - "K.I.S.S"

For Loads:

[A]: Strict Press

3 - 3 - 3 - 3 - 3

[B]: Underhand Bent Over Row

5 - 5 - 5 - 5 - 5

[C]: L - Sit

5 x Max Effort Hold

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Superset A, B & C.

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• Strength Day to kick things off this week y'all!
• The acronym "K.I.S.S" stands for "Keep It Simple Stupid". Now far be it from us to call anyone stupid (let's change that to Silly). It is a reference to not to look to make things more complicated than it needs to be. CrossFit WoDs, and indeed CF programming, can easily fall into this trap. The need for a WoD to look sexy or attractive by adding snatches in conjunction with muscle ups alongside handstand push-ups & sandbag cleans, (all in the same workout!!), just to please the crowd or maybe to make people think you have a good program is a complete misnomer. What you have there in this very beautiful looking, all be it super complex, workout would be absolute carnage. And if done as the majority of your programmed WoDs (probably after another strength session) would only see you stagnate your progress, probably see your technique be compromised as there'd be no time to practice these moves. And raise your likelihood of getting hurt along the way.
• Here any CBD we like to think we program what is needed, NOT what is popular. We NEED more strict pressing. Yes, it is true that you likely didn't take up CrossFit because you saw a gnarly youTube video of someone banging out shoulder presses!!
• Nor would you have because of someone bent over rows yet this move is invaluable to your mid back and pulling muscles. Get strong at these moves and they WILL CARRYOVER to your other, more sexy moves.
• The L-sit too is a blimin' fantastic move for bolstering your abzzzzz. A solid 20-30 second hold will have you shaking for sure!
• Mondays are a must for the gym so start YOUR WEEK RIGHT!!
• Hold the standards. Form is priority as always.
• Scale as needed.

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