Sometimes we find strength in training for the spirit and fight of another.
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Sumo Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Sumo Deadlift.
Sumo Deadlift 3-3-3-3-3
Post loads to comments.
“Simplex Method”
4 Rounds for time of
25 x Wallball (20/14lbs)
20 x KB Snatch (24/16kg)
15 x Pull-ups
Post scores to comments.
Skill Development
A. Back Extensions: 3 sets of 15-12-9 reps each
B. CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
Couple’s “Simplex Method”: 33:30!
Sumo Deadlift: 275#.
Happy Two Year Crossfit-iversary!
Thank you, Ashley, Chase, and Samy, and the rest of the CFNH community, for the coaching and friendship!
Sumo Deadlift: 150×3
Thank you for all of the fun and support for the last two years, and for pulling together tonight’s partner workout. You guys are the best!!
“Sumo Deadlift 3s”: 255# x 3
“Simplex Method”: 21:19
(sub 20kg Russian KB Swings for Snatches)
Happy Anniversary Daniel & Katelyn !
Time flies when you are having fun, eh?
Sumo DL: 265×3
Simplex Method: 25:13 RX. That was a rough one.