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10422345_835571139822220_3746800492739690592_nCongratulations to all the athletes that competed this past weekend at the Summit Snowdown competition. You all did great!

Announcements: The CrossFit Games Open begins this Thursday. We encourage all athletes to register. It’s a lot of fun, and you’ll be doing the workouts anyways! Register by clicking the “Register to Compete” link on the widget on the homepage, or visit games.crossfit.com

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat 5-5-5+
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: Use last weeks Front Squat 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

Complete as many rounds/reps as possible in 20:00 of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24)

Notes: Scaling of muscle-ups will be 3:1 ratio of pull-ups and dips.

Post rounds/reps completed to comments.

Samy Daghir

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