Level 1

For Time

Run 400 Meters

50 Jump Rope

45 Sit Ups

40 Mountain Climbers

35 Lunges

30 Box Jumps, 20/ 16 Inch

25 Ring Rows

20 Wall Ball, 14 /10#

15 Dips

10 KettleBell Swings, 35/18#

Row 500 Meters

Level 2

For Time Run

400 Meters

50 Jump Rope

45 Sit Ups

40 Mountain Climbers

35 Lunges

30 Box Jumps, 20/ 16 Inch

10 Pull Ups

20 Wall Ball, 20 /14#

15 Dips

10 KettleBell Swings, 35/18#

Row 500 Meters

 

Level 3

Run 400 Meters

50 Double Unders

45 Sit Ups

40 Mountain Climbers

35 Lunges

30 Box Jumps, 20/ 16 Inch

25 Pull Ups

20 Wall Ball, 20 /14#

15 Ring Dips

10 KettleBell Swings, 44/26#

Row 500 Meters

Level 4 Rx

For Time

Run 400 Meters

50 Double Unders

45 Sit Ups

40 Mountain Climbers

35 Lunges

30 Box Jumps, 24/ 20 Inch

25 Chest to Bar Pull Ups

20 Wall Ball, 20 /14#

15 Ring Dips

10 KettleBell Swings, 70/53#

Row 500 Meters

Motivation

I hope yesterday was filled with good food and time with loved ones.  Now it is time to get back to work.  We have goals that must be reached.  Push a little harder today.  It is time to expect great things from yourself.  Every day.  Every time.  Always be awesome.

Strength Day 1, 2 or 3

Strategy

Today, you will experience a Classic CrossFit Chipper. Chipper meaning there is “just one round?” Once you complete a movement you will not do it again. This should help with the mental component that once you get through a movement you have accomplished a goal. Remember every workout needs to have lots of micro goals so we can establish a pattern of success. We all work harder when we believe we are being successful. Each movement is generally harder than the previous one, but the reps are descending so no reason to panic. Keep positive. Usually I tell you to break up the movements into small sets. I don’t think you need to do this today until the Pull Ups or maybe even the box jumps. There are subtle variations with weight on a few of the movements. You should be able to do all the reps at the given weight without a break. Todays objective is to find a pace that you can keep moving without taking more than 10 second breaks. A lot of these movements we have been doing as the buy out over the past few weeks. You guys have been putting in the extra effort and today it will pay off. Be awesome.

Get more Awesome:  43 Supermans