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Good Sunday evening Root Down. Another week is upon us…another week with the opportunity to become healthier, improve our immune systems and learn to move with the purpose of longevity and quality of life.

As we move forward at Root Down Community Strength and Fitness, we will be spending some time focusing on the term RX and what it means when we see it on the board. With this term in mind, I want to remind you all that the meaning is of little significance. Intensity is relative and as it’s written on the board it is no reflection that any one athlete has worked harder than the other.

So, with that said, let me explain how RX is determined and should be determined in any MetCon we complete. RX doesn’t only apply to weight/height attempted, it also refers to the range of motion and completion of a movement to be considered. Below are a list of examples:

Pull-Ups - Chin ABOVE bar and arms at complete extension at bottom of movement.

Ring Dips - Biceps TOUCH rings and arm go to full lock-out at top of movement.

Wall Balls - Squat is BELOW parallel and ball touches target at or above target.

Power/Hang Cleans - Elbows end in FRONT of bar and athlete comes to full extension in hips and knees.

Overhead Presses - Arms are at FULL extension and Head is THROUGH shoulders demonstrating full shoulder mobility.

Box Jump - Both feet leave the floor and land firmly on box in unison as athlete extends hips fully before coming off box.

Pushup - Chest must TOUCH floor and elbows extend fully in the top position as body remains straight and planked through the movement.

Burpee - Chest must TOUCH floor and hips must extend fully at the top.

AbMAT Sit-up - Hands must touch floor behind head and hand must touch shoes trough bent knees while shoulders extend pass hip crease.

These are a few that may be in question. If you seek RX, I applaud your efforts and your desire to get better. That’s what this is all about…getting better. Moving forward, as your coach, I want to make sure your individual goals are reached. If you fall a little short on any of these movements, and want to get better at them perhaps, let’s work together to see that you get better and more proficient through hard work, building strength, increase mobility and repetitions. It’s always attainable!

IF YOU HAVE NOT PAID MARCH FEES, PLEASE PAY THIS WEEK! THANK YOU!

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Skill

Clean and Jerk Movement Standards

Strength

Power Clean

2-2-2-2-2

MetCon

5 Rounds For Time

- 6 Clean and Jerks (115/85)

- 30 Abmat Situps

- 30 Double-Under/60 Singles

Score will be heaviest Power Clean and time in MetCon. Looking forward to seeing you all tomorrow! DOWORK!