Steven Jackson, St. Louis Rams, performs a reverse sled pull. Benefits include increased lower-body strength and power, improved durability, and increased endurance.

The Reverse Sled Pull is an excellent exercise for developing power in the glutes, quads and hamstrings to improve agility and first-step quickness. Performing an exercise backwards counterbalances the predominantly forward movements performed in typical training or in competitive sports, which helps reduce the risk of injury.

Warmup
Jump Rope 5 Minutes

3 Sets
10 Kettlebell Swings
10 Pull-ups
20 Squat Jumps
10 Push-ups

Strength
5/3/1

Conditioning
Sled Pull 3-5x
20 Yd forward
20 Yd backward

There is a level of intimidation for some people when it comes to competing. If we can turn that intimidation of competition into support, more people will participate in what could be a monumental moment of your year. The Open is the biggest event that takes place throughout CrossFit gyms all over the world. Last year, CrossFit Enhance had 520 members participate in the CrossFit Open! 520 people were not high level athletes. Whether you are a a fairly new member or a serious competitor, this is a great way to get involved in the CrossFit community.

The 2013 season starts on March 6th, 2013 and runs until April 7th, 2013 with the five-week, five-workout CrossFit Games Open.  Each week the workouts will be announced on Wednesday at 5 p.m. PT (starting March 6th).  Everyone will have until the following Sunday at 5 p.m. PT to complete that week’s workout and submit their score.  Workouts will take place at CFSQ. This is your chance to be part of something huge. Don’t miss out!  Sign up for Open.