Do you rotate with your fitness program?

If not, you may be missing out on a critical link to improving many things from sports performance to being able to perform simple every-day tasks pain and injury free.

While there are literally dozens of ways in which you can build rotation into your program, below is one very simple method we’ve introduced to quite a few programs with tremendous results.

CROSSFIT WOD – JUNE 19, 2017

10 rounds for time
7 Burpees
7 Knees To Elbows

Start in a controlled, albeit slow manner and keep an eye on the clock. Around rounds 3-5 you’ll know if you can ramp up the speed a bit. Consider breaking up the knees to elbows sooner than you might have to (avoid red-lining this) and make up for it by hustling on the burpees. Throughout the last three rounds, if there is anything in the tank speed it up.

As we discussed last week, ‘knees to elbows’ means “knees TO elbows” (not knees to triceps). While a bent elbow is fine, ideally you’ll use the lats to pull down on the bar and meet it with straight arms.

We’re aiming to have this one done in under 11 minutes, so be sure to scale to keep in the 6-11 min range.

EMPOWER GROUP X CLASSES

Shred:    
10 rounds for time
7 Push Ups
7 Knees To Elbows

If knees to elbows are off the radar, look at scaling with feet anchored MB ab-mat sit ups.

E45:
10 rounds for time
7 Burpees
7 Knees To Elbows

RedZone: 
10 rounds for time
10 Burpees
10 Calorie Row