Iron Grip CrossFit – CrossFit
The Abmat situp. We like using the Abmat when doing situps for two reasons. 1: It increases the range of motion around the hip and spine during the movement, which allows us to recruit more muscle, thus leading to greater strength development. 2: It gives support to the lower back during the movement that otherwise would not be there. You’ll also notice we prefer to open the legs during the situp. This simple technique disengages the hip flexors (somewhat), thereby forcing the lower abs to do the brunt of the work in the movement.
https://www.youtube.com/watch?v=_HDZODOx7Zw
And here is the next in this nutrition video series.
http://library.crossfit.com/free/video/CFJ_AF_ECNutrition2_ipod.mov
Warm-up
Warm-up (No Measure)
3 Rounds
Wallball Ladder
Rd 1: Straddle stretch
Rd 2: Samson stretch
Rd 3: Couch stretch
Skill
Metcon (Time)
Accumulate 2 minutes L-Sit
1 minute parallettes
1 minute hanging
Partition as needed
10 Minute cap
Metcon
Metcon (Time)
For time:
100 Walking lunges
80 Air squats
60 Situps
40 Pushups
20 Snatches @ 75/55