Level 1

Station 1: 4 minute Air Assault Bike (For Distance)

Station 2: 4 minute AMRAP

7 Ring Rows

7 Box Jumps

rest 4 minutes

Station 3: 4 Minute Row (For Calories)

Station 4: 4 minute AMRAP

7 Slam Balls

7 Burpees

Level 2

Station 1: 4 minute Air Assault Bike (For Distance)

Station 2: 4 minute AMRAP

3/2 Pull Ups

7 Box Jumps, 20/16″

rest 4 minutes

Station 3: 4 Minute Row (For Calories)

Station 4: 4 minute AMRAP

7 Slam Balls, 20/12#

7 Burpees

Level 3

Station 1: 4 minute Air Assault Bike (For Distance)

Station 2: 4 minute AMRAP

7 Pull Ups

7 Box Jumps, 24/20″

rest 4 minutes

Station 3: 4 Minute Row (For Calories)

Station 4: 4 minute AMRAP

7 Slam Balls, 30/20#

7 Burpees

Level 4 Rx

Station 1: 4 minute Air Assault Bike (For Distance)

Station 2: 4 minute AMRAP

7 Pull Ups

7 Box Jumps, 24/20″

rest 4 minutes

Station 3: 4 Minute Row (For Calories)

Station 4: 4 minute AMRAP

7 Slam Balls, 30/20#

7 Burpees

*> 1100 meters on the Row

*> 45 Calories on the Bike

*> 175 repetitions

Motivation

Track your numbers and results.  Are you getting better?  How often do you attend?  Are you feeling better?  How has CrossFit helped you?  You should have a workout journal of some type.  Track how your workout went.  One good way to have support and keep track of your progress is to use Facebook.  You can create a workout group of friends that your post go to.  Writing a post once a week about reaching your goals and how a workout went can be very beneficial some time from now when you want to look back at how far you have come.  There are lots of ways to keep track of your results.  Get creative or keep it simple.  We should always take a few moments to analyze how your workout went.  This will help us identify additional ways to get get or feel better.  Do we need to practice certain movements?  Do we need to stretch more so we are not so sore?  Could we use more sleep?  Most likely you could use more sleep.  Is what you are eating effecting your energy and performance?  Stay positive and encourage others.  Be awesome.

Strength

5 Squat Cleans EMOM for 5 minutes

Strategy

Another workout variation from our new program.  Just like Friday the workout will be done in groups, but individual scores are important for you to keep track of.  We are looking for you to be in pairs today.  If Coach Jeff and I are partners then one of us will start on Station 1 while the other starts on Station 2.  After 4 minutes we will switch.  When we have both completed Station 1 and 2 then we get a 4 minute rest.  After our rest we will do Stations 3 and 4.  Some pairs will start on Stations 3 and 4 and then do Stations 1 and 2.  Finding a good pace on the bike is still a learning process for all of us.  If you were here on Friday then you will go just a little slower than our 2 minute interval.  For the AMRAP exercise portions the workout is designed so that you can get a minimum of 4 rounds.  This means you have 30 seconds for each interval.  I suggest everyone use this pace to ensure quality scores on the Bike and Rower.  Level 4 does have minimum scores for each event.   

Get more Awesome: 20 Toes to Bar, Knee Raises, or Scapula Pulls