2011 CrossFit Games WOD (Phase 1 / Week 6 / Day #40)
15-20min Warm Up
6-8x300m Sprint x 100m Walk
AQAP, ASAP, & ACAP
3 Sets
4 Hand Stand Push Ups Chest to Bench
6 Ring Bubacas
3 Sets
6 Push Ups w/ Feet Up on Bench
8 Leg Swing (Tempo 3-1-1 / Eccentric, Static, Concentric)
3 Sets
8 Push Up + Walk over 10″ Box (4ea Side)
10 GH Sit Up w/ BB (Barbell Bar Over Head at Top & Over Chest at Bottom / End with it over head.)
Categories: CrossFit Games
ASAP, & ACAP=?
Bubacas?
Leg Swing?
Sorry for being out of the loop, thanks for the great programming though.
ASAP= As strict as possible
ACAP= As clean as possible
A bubaca is on the rings. Begin in a “U” position with your legs pulled up, and thrust your hips through straight up so your body is completely straight and perpendicular to the ground.
Leg Swing is hanging from a pull-up bar. Bring your legs as straight as possible up and touch your toes to the bar. Should be like a pike.
No worries, any other questions just let me know
Where are you training out of?
Thanks for the explanation!
I am going to assume that’s the same Chuck B I know and if it is he trains out of GSX with moi.
Vanessa S
Oops. Signed in as Chuck. Just in case you were wondering if he has multiple personalities or something.
First time doing barbell GHDs. The whole gym gave them a try. Good one!