Official Heat Schedule
- We are going to roll with the original plan sent out to you. We think we should be able to hold to these start times pretty well throughout the day. Running late might some times be out of our control, but PLEASE do every thing you can to be on time. The board announcement is going to be very important for you to hear all the details of.
- If you need to make a switch, EMAIL US and cancel your MindBody reservation (I put you in).
- We will also be running heats on Sunday at 8:30am and 9:30am. You may reserve your spot on your own.
21.1 Is....
Wall Walks are a new movement for many of you! Paired with double unders, this WOD will be a shoulder smoker, and we need you to be smart here. Getting that close to the wall is a lot harder than the CrossFit super stars made it look. The scaled wall walk will be a wise option to explore, and testing them out before the WOD begins is advised.
Key Points
The WOD
https://youtu.be/gJwp2Zqw_Go
WOD Tips
Follow THIS LINK view a great Wall Walk Tip video on Instagram
- Big Step-Up - Think Pike
- Stay Hollow - Don't sag the hips
- Keep your hands under your shoulders
- Push through the ground
Rx & Scaled
- Rxers will do full wall walks, while scaled will be a partial walk.
- Rxers will do double unders while Scaled will do the same number of single unders
- VIEW MOVEMENT STANDARDS & SCORE SHEET HERE
Foundations
- Bear Crawls and Jumping Jacks. Don't let this version fool you. The reps will add up here and you will be just as taxed.
- VIEW MOVEMENT STANDARDS & SCORE SHEETS HERE
- Click HERE for a Bear Crawl Demo
Equipment Free
- Wall Walks & Lateral Jumps
- VIEW MOVEMENT STANDARDS & SCORESHEET HERE
The Mobility
To be done at home before the event, up to an hour before game time!https://youtu.be/Z9lCG3SNZuc
The Warm-Up
https://youtu.be/fXbrFU5UgKI
