Crossfit Tire Flips

Friday, April 24, 2016

Coach Arik

(6AM) Ryan, Nick, Matt, Pedro, Lanaia, Kayla and me

WU

100m tire drag (grab straps over shoulders and hold tight to chest, smaller stride length), 25 band good mornings (step on band, hook around neck, bend forward and rise, keeping back straight), 20 band side steps (Left & Right; keep legs wide apart and when stepping do not bring feet completely together), 15 pass through, 10 kettlebell swings 35#, 100m tire drag

Metcon:  AMRAP 2 minutes, tire flip.

Stand about a foot away from the tire with feet wider than shoulder width apart, cup hands under tread of tire, get low with chest touching top of tire and drive forward as tire pivots up.  When the tire is about 45 degrees, drive with dominant knee and reposition hands to push tire over.

You will get dirty on tire flip day.

I managed 7 reps with the big tire (around 400#)

Metcon:  AMRAP 10 minutes, 5 box jumps (tire), 10 hammer strikes (10#), 100m run

Hold sledge with one hand close to head and one hand close to base, swing close to body and overhead, slide high hand towards base and engage the entire body to bring down on tire.  As it bounces catch near the head with one hand and repeat.

I managed 6 rounds plus 15 reps.  I was only 20 yards into the last run when time was called.

Arik also showed me hamstring flossing from Thursday’s workout.  With band on cage about waist high, wrap high around hamstring and do good mornings straight with hip out and with hip in.  10 repetitions in each position with each leg.