Congratulations to Coach Ashley for taking 2nd place at her weightlifting meet at CrossFit Brickyard in CT! Awesome job, we’re all so proud of you!
ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Enderton Front Squat Complex
Warm up as needed before working to establish a maximum weight in the following front squat complex.
1 x Front Squat w/ :03 pause
1 x Front Squat w/ double bounce
1 x Front Squat
Post loads to comments.
“Up Down”
Complete 4 rounds for time of
20 x Wallball (20/14)
20 x V-ups
20 x Push-ups
Notes: This workout will have a strict 14:00 time cap.
Post times to comments.
235#.
9:23 scaled (W-ups ?).
1:49 • 2:07 • 2:48 • 2:38.
“Front Squat Complex” : Yes, actually……105#
“Up Down”: 13:23 (14#/Elevated Push-ups using Bench)
Front Squat Complex: 125# (PR!)
Up Down: 3+58 (and then the last 2 reps just because ?) Rx-ish (v-ups are my enemy)
Enderton Front Squat Complex: 175#….somehow managed a 25# PR compared to two weeks ago when I did it at open gym 🙂
Up Down: 3 + 43 RX
Enderton Front Squat Complex: 190#
“Up Down”: 3+38 Rx’d