“GRACE”

For time:

30 Clean and Jerks

Rest 5 minutes then…

“ANNIE”

50-40-30-20-10  of…

Double Unders

Sit-ups

CASH OUT:

3-6 sets of :10-:20 Hollow Holds, rest :10-:20 between sets

HAPPY BIRTHDAY MONICA MORRIS!

You might be asking yourself during “Grace,” how am I supposed to lift this weight up to the rack position on my shoulders?  You might think it is crazy for your upper body to lift that amount of weight up.  Well, that is exactly what doesn’t happen.  The muscles in your hips/upper leg are the initiators of this movement.  Many people make the mistake of pulling too much with your arms.  Your hips generate the power to elevate the bar up to your shoulders.  Check out the picture of “triple extension” below.  This picture is taken right before the athlete jumps and shrugs her elbows high and outside to get the bar into the racked position.  Let those hips open aggressively and that bar will be soaring before you know it.  Ankles, knees, and hips are all extended, therefore the power and speed generated through this extension will allow for maximum work to be completed!  In CrossFit WOD terms, that means a faster time!

CLICK HERE TO WATCH AN ADULT COMPLETE “GRACE” IN A COUPLE MINUTES AND HERE TO WATCH A FEW KIDS ATTEMPT “GRACE.”

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”  ~ Plato