Oct 3, 2014
Today’s schedule:
- 0845 Olympic Weightlifting
- 0900 Sweat-Con with lululemon—open to the public! This will be a special surprise workout tailored to all experience levels.
- 1000 CrossFit
Conditioning
For total time
As many rounds as possible in 5 minutes:
- 5 Ground to Overhead (115/75)
- 7 Burpees over Box (20)
- 9 American Kettlebell Swings (53/35)
Rest 3 minutes then:
Note: Before you have a heart-attack, don’t worry, the run can be scaled down to 2.5, 5, or 7.5 kilometers.
Oct 2, 2014
that stride tho
Strength
Fitness: Deadlift 4×2, Linear Progression
Performance: Deadlift-work up to a heavy single for the day.
After a lighter warm up your work-up should look something like this:
- 3@65-70%
- 1@80-85%
- 1@90%
- 1@100%
Then, using how 100% felt as a guide, establish a new 1RM. Utilize plenty of rest (2-3 minutes) in between all the singles. Remember, a one repetition maximum is the most you can do that day (every day is different! work by feel not by percentages or expectations) with good form. Utilize time between sets to do skill-work/prep for handstands and pull-ups.
Conditioning
3 rounds:
- 10 Handstand Push-Ups
- 12 Chest to Bar Pull-Ups
- 50 Double Unders
