Your workout of the day!
3 RFQ w/ a partner:
10 Strict C2B Pullups
10 Strict HSPU
-Pullups are partner assisted as needed (break up into no more than 3 sets)
-For HSPU use bands to scale down and deficit plates to scale up
Option 1: Make up a missed movement press, front squat, pullups/dips, 1k row from earlier in the week . Make sure to input your makeup movement in WODIFY. No Fran makeups, sorry. Use Open Gym time.
Death by 3/4 Body Weight Front Squats.
BW = Rx+
3 minutes of:
8 Thrusters 75/55
8 Burpees over the bar
Rest 3 minutes
3 minutes of:
8 Ground to over heads 75/55
8 Pushups
5 Rounds for Quality, alternating rounds with a partner
10 Strict Pullups
10 Suit Case Deadlifts w/ Heavy KB
10 Front Rack Waking Lunges w/ dual KBs
This doesn’t have to be weighted! Doing 5 strict pullups in a thin band or doing your first 5 unassisted counts as a PR!
Each rep must have full lockout at top support and biceps must touch at the bottom.
This doesn’t have to be weighted! Doing 5 strict ring dips in a thin band or doing your first 5 unassisted counts as a PR!
21-15-9
Thrusters, 95# / 65#
Pull-ups
20 minute AMRAP:
30 KB Swings 53/35
30 Air Squats
30 Box Jumps 24/20
30 HSPU
Establish a 2RM. Insert into WODIFY to have 1RM rep prediction .
Max Effort 1000m Row
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Couch Stretch (Left/Right) for 30 seconds
10 Air Squats
10 Cossack Squats
Forward and Backward Walk with Band x 10 yrds
Squatted Lateral Walk with Band x 10 yrds (Left/Right)
10 Inchworms + Pushup
15-12-9
Deadlifts w/ bar or KB
Burpees over the bar
a)Fitness in 100 Words
b) Macronutrients
c) Glycemic Index
Pushups
High Support
Low Support
Ring Dips
7 minute AMRAP
7 Ring Rows / Pull-ups
7 Pushups
7 Box Jumps
a) Mobility with foam rollers
b) Sleep
c) Inflammation – Omega 3s
d) Booze
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Chronic Disease: “We Have the Answer.” CrossFit. http://journal.crossfit.com/2016/08/greg-fitness-luck-lecture-silicon-valley.tpl
(establish hasty 1RM press if unknown)
5 Rounds for time:
50 Double Unders
10 dumbbell hang clean and jerks
