Monday 04.08.2019

Congratulations to two of our own for toiling away this weekend at the Two Peas in A Pod CrossFit Team event! Greg and Nate secured Second Place! H*ll Yes, freaks!

Warm-up Drills
I. Jump Rope 3:00
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x SDHP
5 x Full Cleans
5 x Front Squat
III. Mobility

Impact/Focus: Front Squat 6 x 2/Re-test 1RM
Warm-up with 3 sets of 3 reps each climbing in weight as preparation for the following workload.

Front Squat 2-2-2-2-2-2 (@80% of 1RM)
Front Squat 1-1-1-1-1-1 (1RM Attempts)

Notes: This will be the second opportunity for athlete’s to establish a Front Squat 1RM as we move into our strength block. Those athletes that have established adequate numbers for this movement last week may perform the 6 x 2 at 80% of that training result. Next Monday will be a relative benchmark before we begin the following week with a hybrid Squat and explosive power development program. Keep those logbooks frosty, freaks.

Post scores to comments.

“Foreshadowing”
Complete as many rounds and repetitions as possible (AMRAP) in 10:00 of
50 x Double-unders
12 x Pull-ups
21 x American Kettlebell Swings (24/16g)

Notes:
– All movement scaling for today is 1:1
– L3(rx+): Unbroken Sets and Reps to proceed to next task, Chest-2-Bar Pull-ups, 32/24kg for the AKB Swings.
– L2(rx): Chin-over Bar Pull-ups, 24/16kg AKB Swings.
– L3(sc): Jumping or Assisted Pull-ups (chin over bar), scaled weight for AKB Swings.

Post scores to comments.