If you don’t already have plans this weekend be sure to join Coach K down at the Salt Games in MB. She’ll be competing in the CrossFit UpDog Summer Games (CrossFit competition) but there is plenty more for you and the whole family to do!
FREE TO ATTEND,
TWO DAY BEACH EVENT!
RIGHT OFF OF THE BOARDWALK IN DOWNTOWN MYRTLE BEACH.
LIVE SPORTING EVENTS! PRO AM SURFING TOURNEY, PRO VOLLEYBALL, CROSSFIT UPDOG SUMMER GAMES, PADDLEBOARDING RACE, BEN & JERRY’S KIDS RUN AND MORE!
LIVE MUSIC!
BEACH GAMES AND ENTERTAINMENT!
INCLUDING- TUG OF WAR, KEG TOSS, HOT DOG EATING CONTEST,
CORN HOLE, LIVE DJ’S, HALF PIPE FOR OPEN SKATING
AND A BIKINI CONTEST JUST TO NAME A FEW!
FUN FOR THE WHOLE FAMILY!
FITNESS & AIM
A. Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 60 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
B. In teams of two, partners alternate to complete 3 sets each of:
20 Sit-Ups
20 Box Jump Overs
SPORT
A. Three sets, not for time, of:
Wall Climbs x 4-6 reps
Skin the Cat x 4-6 reps
Butterfly Pull-Ups x 12 reps
(simply working on speed and efficiency)
B. Five sets of:
Push Press + Power Jerk + Jerk
Rest as needed
C. For the following three segments, post three separate times, but leave the clock running:
For time:
Row 2000 Meters
When the clock reaches 10 minutes, complete the following for time:
10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups
When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters
*If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to modify as needed if you know that muscle-ups or ring dips will prohibit you from finishing in a reasonable time.
CROSSFIT MOMS
Advanced
5 rounds
10 front squats #65
10 pull ups
Intermediate
4 rounds
10 front squats #45
10 pull ups or progressions
Beginner
3 rounds
10 front squats #25
10 pull up progressions