Level 1

As Many Reps as Possible:

20 Ring Rows

30 Elevated Push Ups

40 Sit Ups

50 Squats

*3 Minutes on 3 minutes off for 5 sets.  Start your next round where you left off.

Level 2

As Many Reps as Possible:

10 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

*3 Minutes on 3 minutes off for 5 sets.  Start your next round where you left off.

Level 3

As Many Reps as Possible:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

*3 Minutes on 3 minutes off for 5 sets.  Start your next round where you left off.  Level 3 must score a minimum of 560 reps

Level 4 Rx

As Many Reps as Possible:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

*3 Minutes on 3 minutes off for 5 sets. Start your next round where you left off.  Level 4 must score a minimum of 700 reps

Motivation

I love Mondays.  It is an opportunity to start a fresh new week.  This time of year gets very busy and often stressful.  Take a few minutes each day to remind yourself of what is truly important.  Think of one or two things you are grateful for.  Even in bad moments there is much we can be thankful for.  Keeping a positive mindset will help us enjoy the holiday season.  Let us keep it simple.  

Strength

Day 1

Strategy

Taking a new twist on a classic CrossFit Benchmark workout. The rep scheme is Barbara but with a fixed working time for each round. Push yourself as hard as you can to get as many reps done in each 3 minute round. Know your strengths and weaknesses. You should still plan on having set rests if you know a movements is difficult. Don’t be afraid to scale the push ups using an elevated bar position. The more time you can spend working today the better. I don’t want to see a lot of resting during the round. You get a set three minutes after each round. There is a minimum score required to be Level 3 & 4 today.

Get More Awesome: Sledge Hammer