Congratulations to Cheryl, Gisele, Kerri, Ashley, Krysta, Ariana, Brenna, and Karin (not pictured) for completing the Mudderella Saturday. And congrats to Mike (Smiley Mike) and Alex on finishing their 2nd Spartan Race out of the Spartan Race Trifecta. Very proud of you all!
Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Press (45/35lbs)
7 x Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Pause Front Squats
Warm up as needed. Athletes will have 15:00 to complete the following workload.
4×5 Front Squats (23X0 Tempo)
Notes: STRICT 3 second pause in the bottom at absolute bottom depth. Try to add to your numbers from 08.25.2014. Rest approx. :90 between sets.
Read the following article for detailed explanation. (Tempo Training via CrossFit Invictus)
Post loads to comments
“Uh-Oh”
For time
Run 400m
20 x Toes-2-Bar
30 x Thrusters (65/45)
Run 800m
30 x Thrusters (65/45)
20 x Toes-2-Bar
Run 400m
Post times to comments.
Pause squats 135#
“Uh-Oh” 14:01 Rx Thanks for the shout out Chase
Pause squats 135#
“Uh-Oh” 14:01 Rx Thanks for the shout out Chase
“Front Squat” – bugged out early due to back issues
“Uh-Oh” : 19:02 @ 45# – see above.
Congratulations to the “Mud Mommas” !!
“Front Squat” – bugged out early due to back issues
“Uh-Oh” : 19:02 @ 45# – see above.
Congratulations to the “Mud Mommas” !!
“Pause Front Squat” -105 x 5
“Uh-Oh”: 17:31