Monday 12.06.2021

Posted in
Bethany, Grant, Cam & Tyler egregiously ignoring the traffic arrow while completing the last leg of their final Chipper WOD event at the Inferno of the Badges event! Yesssss!

Warm-up Drills
I. Row 500m
II. Dynamic Series & Foam Rolling
III. Mobility

Impact/Focus: Front Squat
Warm-up Sets/Reps x 8:00 building to a starting weight for the first 3 rep set. Aim for 3 reps at 50-60% range of a 1RM Front Squat as a starting weight. Climb weight across sets with a goal of hitting a heavy 1 rep final set without technique breakdown.

Front Squat x 3-3-2-2-1-1
*Climb weight across sets.

Post scores to comments.

“Gas Lighting”
Complete for time
30 x Handstand Push-ups
40 x Pull-ups
50 x American KB Swings (24/16kg)
60 x GHD/Abmat Sit-ups
70 x Burpees

Notes: Newer athletes may wish to scale this to 10-20-30-40-50 reps respectively. Movement scaling would generally be 1:1 for all rep adjustments. There is no time cap, or crying, today.

Post scores to comments.

Samy Daghir

3 thoughts on “Monday 12.06.2021”

  1. Front Squat: 165#
    Gas Lightin: 28:18ish? I forget what I wrote on the whiteboard. I did abmat sit-ups and my handstand pushups were with a 10# plate under my abmat.

  2. Impact/Focus: Front Squat
    “Gas Lighting”
    15:00 sub neg HS pushups

    Notes: But banana at work dude?! Hell yeah! Work out is chefs kiss ????????✨ worked out with a battle and she might be getting into CrossFit ?!???????? Baby steps!


Leave a Comment