Level 1

EMOM for 20-30 Minutes

3 Ring Rows

6 Elevated Push Ups

9 Squats

Level 2

EMOM for 30 Minutes

2/1 Pull Ups

6 Push Ups / Elevated Push ups

9 Squats

Level 3

“Chelsea”

EMOM for up to 30 minutes

5 pull-ups

10 push-ups

15 squats

Level 4 Rx

“Chelsea”

EMOM for 30 minutes

5 pull-ups

10 push-ups

15 squats

Motivation

The CrossFit Games ended on Sunday with a dramatic finish.  It came down to the final workout to decide the Fittest on Earth.  Both the male and female athletes that were leading in overall points going into the final were not able to hang on to the lead.  I liked what Katrin Davidsdottir (Women’s Winner) said when asked if she had come to the games to win.  Her response was that she did not come with the expectation to win but that she came with the desire to do her best in each workout.  She was not worried about the other competitors.  She did her best and it worked.  I think her answer sums up what CrossFit is really about.  Be your best.  Don’t compare yourself to others.  We are defined but the sum total of all that we do.  Don’t get fixated on one thing.  Be awesome and make your day great.

Strength

Power Snatch 6×2

Strategy “Chelsea” is one of CrossFit’s benchmark workouts.  She is “Cindy’s” forgotten older sister.  There is a lot of volume in this workout so the difficulty of the repetition scheme should be on the easier side (at the beginning).  You have 60 seconds to complete each round.  That gives you 20 seconds per exercise.  The pull ups / Ring rows should be the quickest of the movements meaning it won’t take you 20 seconds which will give you added time where you may need it.  The push ups are what tends to catch people so break them up from the start.  Try 3 every 10 seconds.  Then stay steady on the squats.  I love the simplicity of this workout.  “Chelsea” is a humble reminder of the importance of body weight (gymnastic) movements as a measure of fitness.

Compare to March 5, 2015 and July 21, 2014

Get more Awesome: 400m Farmers carry