Can we all please stop talking about Triple Extension! Its a dead dying animal not worthy of resuscitation. I hear it all to often mostly by the uneducated uninformed kool aide/Burgener drinking CrossFitters. Look CrossFit is about specializing in nothing but training for everything. Its a great program when done correctly dont get me wrong, but the comments and critiques towards legitimate weightlifting athletes are ill advised. I see the Triple Extension topic come up a lot and its usually crushed due to the fact that weightlifting athletes just do not lift like that anymore. That was a great way to move weight before the rules were changed allowing the bar to make contact with the body. Without using the catapult style there is now way to reach the dynamic power arch essential to move massive weights. Look at the pictures above notice the point at which the bar is in contact with the body. That is the point that the barbell is accelerated upward into the receiving position. Come with me and watch some of the best lifters around lift or come to a weightlifting event and you will see it first hand! If you are really interested check out this thread its a good one! http://www.pendlayforum.com/showthread.php?t=5507
Warm up
Running In place 7 min
every 30 sec 3 burpees
Skill
Candlestick Levers 5x10
L-Sit Holds 5xfailure
WOD
400m run
10 push ups
10 Sit ups
400m run
20 push ups
20 sit ups
400m run
30 push ups
30 sit ups
400m run
20 push ups
20 sit ups
400m run
10 push ups
10 sit ups
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Essentials
Calf Stretch 2 min
Over Head Stretch 2min
Banded Good Morning 2x20
Skill
100 Kbs for time
WOD
400 M Run
10 KBS
15 Box Jumps
20 Sit Ups
20 Min AMRAP
Comments