[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [tabtext]Strategy[/tabtext] [/tabcontainer] [tabcontent]
[tab]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
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[tab]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
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[tab]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
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[tab]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
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[tab]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.
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[tab]Strength
Day 1, 2 or 3
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[tab]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.
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Get more Awesome: 43 Supermans
