Announcements:
Sign up for our April 12th Team competition with CrossFit Forest.
Motivation
My oldest son Daniel has been participating in a basketball training camp during the week.  His practice is about two miles from our house but located in such a way that he doesn’t have to cross any major streets.  Last week we let him ride his bike to and from practice.  I believe giving our kids some independence is important for their personal development.  He has taken pride in knowing that he can ride his bike to practice.  By us allowing him to do this we are telling him that we believe he is responsible and mature enough to take care of himself.  There has been a noticeable change in his demeanor. On Monday Daniel rode his bike to practice and Morgan rode her bike to her sewing class which is about a mile from our house.  On Tuesday he asked Sarah if they could hustle from the CrossFit Kids class home so that he could ride his bike to practice.  Let me get this straight, he asked to ride his bike to practice rather than be dropped off?  He wants to be self reliant.  He want s to be trusted with responsibility.  So awesome.

 

Strength
 Day 1, 2, 3, or sled pushes
Workout Strategy
 Today is a testing day.  Keep in mind that the goal is to be working as much as possible.  We should be able to do 30 Double unders in a row if we are considering Level 3 or 4.  The wall balls should be at a weight where we can also do 30 straight.  As seen below in parenthesis, your first attempt needs to be to do as many repetitions as possible in a row.  Do not game plan this one.  You may need to rest for 30 or more seconds after a really true max effort attempt.  This also goes for the KettleBell swings.  Pick a weight that you know you can swing for a while.  I want you to be concerned most with how many Wallballs and Kettlebell swings you can do in a row.  
Workout of the Day
Strength of the Day  Hang Power Clean: 3 Every Minute for 10 minutes – Heavy
Level 1:   

 

2:00 Max Effort Jump Rope

    Then (no rest)

3:00 Max Effort, 20/14# (attempt as many as possible Unbroken- do not game plan)

    Rest 2:00

3:00 Max Effort KBS 35/18# (attempt as many as possible Unbroken- do not game plan)

    Then (no rest)

2:00 Max Effort Jump Rope

Level 2:   

 

2:00 Max Effort Jump Rope

    Then (no rest)

3:00 Max Effort Wall Balls, 20/14# (attempt as many as possible Unbroken- do not game plan)

    Rest 2:00

3:00 Max Effort KBS 44/26# (attempt as many as possible Unbroken- do not game plan)

    Then (no rest)

2:00 Max Effort Double Unders

Level 3:

 

2:00 Max Effort Double Unders

Then (no rest)

3:00 Max Effort Wall Balls, 20/14# (attempt as many as possible Unbroken- do not game plan)

Rest 2:00

3:00 Max Effort KBS 53/35# (attempt as many as possible Unbroken- do not game plan)

Then (no rest)

2:00 Max Effort Double Unders

*  To score as Level 3 you must complete the minimum standards of

200 or more Double Unders (Both rounds combined)

50  or more Wall Balls

50 or more KettleBell Swings

Level 4: 

 

2:00 Max Effort Double Unders

  Then (no rest)

3:00 Max Effort Wall Balls, 20/14# (attempt as many as possible Unbroken- do not game plan)

    Rest 2:00

3:00 Max Effort KBS 53/35# (attempt as many as possible Unbroken- do not game plan)

    Then (no rest)

2:00 Max Effort Double Unders

*  To score as Level 4 you must complete the minimum standards of

   300 or more Double Unders (Both rounds combined)

   75  or more Wall Balls 

75 or more KettleBell Swings

Buy Out – Mystery