“30 Rock”


Join us for Sokheng’s Baby Shower WOD on Saturday, August 24th! WOD @9am with celebration to follow. Bring a brunchy dish!

Crossfit Epically Awesome – CrossFit Epically Awesome


30 Seconds

Easy Bike

Down Dog [Click Here](https://www.youtube.com/watch?v=pASLkvDHyxE)

Moderate Bike

Up Dog [Click Here](https://www.youtube.com/watch?v=OSgWJvZ6UaE)

Faster Bike

Active Divebombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)

Hollow Hold

Arch Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY (10:00 – 12:00)

Child’s Pose on Kettlebell: 1 Minute

[Click Here](https://www.youtube.com/watch?v=WoSszPht-_Q)

Front Rack Stretch: 1 Minute

[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)

Lesson of the day



The kettlebell swing and push press are similar movements in more ways than one. The first way they are similar is that we aggressively squeeze the quads and glutes to “jump” the weight overhead. This aggressive squeeze happens after a very shallow dip, not a deep squat towards the ground. While the weight does go overhead, it is the hips and legs that drive it there.

Weight Back

The second similarity between the two movements is the finish position. On both movements, we’re looking for the weight to be balanced right over the middle of the body. The ears a great landmark for this. Think about pulling the barbell back especially. Where the kettlebell can travel around the head, the barbell has the tendency to stay out front because the chin is in the way.



We’ll prime the “loading” position for the toes to bar with a PVC superman hold on the ground. The superman hold has some characteristics similar to what we talked about in the kettlebell swings and push presses. First, we want to make sure the quads, belly, and butt are squeezed tight to create tension through the lower body. Second, we want to actively pull back with the shoulders to create tension through the upper body. Staying tense in the back swing of the toes to bar makes the front half, where the toes come up to the bar, that much easier. Take a look at the daily video for a visual of all of today’s teaching points.

Movement Substitutions

Reduce Reps

Feet as High as Possible

Knees to Chest

WOD and strategy

“30 Rock” (AMRAP – Rounds and Reps)


30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

21/15 Calorie Assault Bike

30 Toes to Bar

* Going light and long in this chipper style workout

* Looking to choose weights and variations that allow you to complete 2+ rounds


* These should be relatively light weights that athletes could complete unbroken when fresh

* Within the workout, athletes should be able to complete each of these within 3 sets

* These movements happen back to back and can interfere with each other

* Let’s break these up into 2-3 sets each from the beginning

* 2 Sets: 20-10 or 15-15

* 3 Sets: 10-10-10 or 12-10-8


* This is the only time we’re not holding on to anything

* Relax the grip and use mostly the legs to bike at a moderate pace

* If unable to assault bike:

* 30/21 Calorie Row


* Choose a variation that you can complete sets of 5 or 6 with at the minimum during the workout

* We’ll likely break these up more than the kettlebell swings and push presses

* Shoot for 3-6 quick sets

* 3 Sets: 10-10-10 or 12-10-8

* 4 Sets: 8-8-7-7

* 5 Sets: 6-6-6-6-6

* 6 Sets: 5-5-5-5-5-5


[Click Here](https://youtu.be/jEUOs7pHpPw)


30 Seconds Each

Cobra Pose

Upward Dog

Calf Stretch

Couch Stretch

Forearm Stretch (Standing/Fingertips against rig)

Door Stretch (Against rig)

Foam Roll Hamstrings

Foam Roll Upper Back

Foam Roll Lower Back

Lacrosse Ball Roll Chest and Shoulders

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