This series of brutal loading is performed in only one round, the goal is changing between dialing, running and thrusters to be completed within the shortest possible time.
As the examples of this program, the weight of the load falls mostly on the knees, back, elbows and hips, it is recommended that it is not done by people who have problems or injuries in those parts of his body.
Here's how it looks today crossfit series "Daniel":
1. 50 dialing
2. 400m running
3. 21 thruster with 43kg rod
4. 800m running
5. 21 thruster with 43kg rod
6. 400m running
7. 50 dialing
Type: Mains wiring
Main muscles performing the movement: Medium back
Other muscles involved in movement: Latisimusi
Equipment and facilities: Lever / Smith Machine
Level: Beginner
Movement: N / A
Method of execution
1. Put lever Smith machine at a height of about one meter above the ground.
2. Place the bench on which to lean fifth at the desired height to Smith machine (can not bench!)
3. Lie down and take a starting position, lift your hips and straighten the legs and spine in a straight line without bend your arms at the elbows.
4. Assess whether the position of the supporting bench is perfect for this purpose and continue or correct it.
5. After adjustments lever under the bed again, select grip, lift hips and slowly lift your body to the lever.
6. Raises a long distance between the lever and the center point where your body meets lever stops falling.
7. Hold and slowly lower to the starting position.
