It’s finally that time of year again, and that time is In House Throwdown time, the 4th version of it in as many years. Saturday, September 7th. Time to get your favorite partner in the CLU (CrossFit Lando Cinematic Universe) and put you guys/gals to the test against your fellow Landos. It’s for fun, it’s for serious, it’s for whatever you want. Whether it’s your first competition ever, or you are a veteran of the game, the In House is the time to go at it.
I say this every year but it’s because it’s true. This is a competition you don’t want to miss as it truly something for everyone. If you are a competition gangster and throwdown time and time again, local, in house, whatever it may be, then this will be another great challenge for you and your partner.
For you first timers out there, where you at? I can’e be more serious than when I say let THIS be your first competition. First of all, you have a partner. Second of all you have your home turf, or secondary home turn if you are from Woburn, with all the amenities of hometown location for a competition. Everything from where to park to where to take your pre-comp nervous s**t, you know where, when, and how. Trust me, this all makes a difference.
In the 4 years we have done this I have yet to hear someone say they regret doing it. Even better is so many people end up PRing lifts, or doing movements they never thought they could because competition adrenaline is a real thing. Lastly, and maybe most importantly, you don’t have to worry about movements you cannot do. There will be no pull-ups, no toes to bar, no overhead squats, no muscle ups or handstand push-ups, and all weights will be manageable. Any other somewhat advanced movements, like a snatch or clean and jerk, will be done in a way that you dictate the weight. I quite literally guarantee that every single person in both our location membership bases can do every movement that will be asked of in this competition.
So, it’s time to sign up. Get a partner and get it going. $70 gets your entire team in and swag for you both! Trust me there’s nowhere else you want to be on September 7th!
Notes on Today: Ever wonder why your back is sore right after you deadlift? Why it’s even worse the next day? Hip, low back, hamstring tightness is all part of it. Try the hollow hold work today, however, and see how much it helps with this.
Deadlifting puts a lot of strain on your spine especially the lumbar. It’s not bad necessarily. Putting your spine in an opposite position of strain, however, and adding tension in the core that will stimulate recovery, will help balance out the strain that is put on the low back.
Your coaches will help you try it out today, and see how it makes the back better in your after class time and throughout the week.
– Perform at least 3 – 20s hollow holds during rest periods.
WOD: 12m AMRAP
4 Overhead Squat 115/75
7 Power Clean and Jerk
10 Box Jumps 24/20, full stand
S: 75/55, Step Ups
Core: 10m AMRAP
10 Straight Leg Deadlift w KB, light but challenging
10 Air Squats
10 Goblet Lunges, 5/5
10 Hollow Rocks
Conditioning: 4 Rounds
8 Goblet Squats
10 Box Jumps or Step Ups 24/20
12 KB Swings, full OH
– Rest 1:00
1. Strength and WOD
2. EMOM 16m
O: 20-30s Front Rack Hold, heaviest able
E: 15-20 KB Swings, eye high, heaviest able + 10 Push-ups
3. 3 Rounds for Quality
25 GHD Situps AFAP
– rest as needed after then
25 Hollow Rocks