Monday October 21, 2019 (20191021)

[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] [/tabcontainer] [tabcontent]

[tab]Level 1

For Time:

40 Cal Row

30 Wall Balls 

20 Burpees

20 Power Cleans 

10 Negative Pull Ups

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[tab]Level 2

For Time:

50 Cal Row

40 Wall Balls (14/10#)

30 Burpees

20 Power Cleans (95/65#)

5 Pull Ups (Banded)

5 Dips (Banded)

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[tab]Level 3

For Time:

50 Cal Row

40 Wall Balls (20/14#)

30 Burpees

20 Power Cleans (125/85#)

10 Strict Pull Ups 

10 Dips

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[tab]Level 4 Rx

For Time:

50 Cal Row

40 Wall Balls (20/14#)

30 Burpees

20 Power Cleans (155/105#)

10 Muscle Ups (Bar or Ring)

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[tab]Motivation

Week 2 of the CrossFit Open is done.  What we’ve seen so far is a lot of grit and determination.  Both weeks we have seen simple but not easy workouts.  The founder of CrossFit, Greg Glassman, has always said that the greatest improvement of physical training comes between the ears.  We learn and then we push ourselves. We have seen you guys pushing through, challenging yourselves, and supporting one another.  It has been very rewarding to watch.  Keep up the good work.  Be awesome.

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[tab]Strength

Front Rack Reverse Lunge

3 sets of 10 repetitions per leg

This week we have a higher volume.  Go lighter on the weight and focus on being able to consistently hit the proper position.  Keep your abs tight and your elbows high.

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Level 1 Tabata Rotation “Core” 1) Cherry Pickers 2) Jump Switch Lunges or Step Back Lunges 3) Mountain Climbers 4) Sit Ups 20 seconds of