Workout of the Day:
Ring Dips – Max Reps in Four Rounds
Rest 2-3 minutes between rounds.
and then,
As quickly as possible:
50 Walking Lunges with the heaviest kettlebells/dumbbells you can handle
50 Sit-Ups
40 Walking Lunges
40 Sit-Ups
30 Walking Lunges
30 Sit-Ups
20 Walking Lunges
20 Sit-Ups
10 Walking Lunges
10 Sit-Ups
Doctor's Orders for CrossFit Lats
Foam Rolling: The Lats
Written by Calvin Sun
As a CrossFitter, your lats are probably one of the most overused muscles in your body. How many times have you even thought of stretching or rolling your lats after 100 or so pull-ups? Having trouble reaching a good overhead position? You probably have tight lats. The solution, of course, is to roll them out and stretch them.
- Start by laying on your side with the foam roller perpendicular to your body.
- Reach out with your arm as if you were swimming the sidestroke.
- Jam the foam roller into your armpit and start rolling down toward the base of your scapula.
- Stop at any hot spots you run into and wait for the tissue to release. Don’t just passively roll over them you sissy.
Follow up the foam rolling with some lat stretching. Coach K-Star of San Francisco CrossFit explains here. Try to work these two drills into your pre- or post-workout routine and you’ll be well on your way toward becoming a better athlete.
