Announcements:
April 12th Gym vs Gym competition at CrossFit Forest will start at 9:00 AM. We are hoping to be finished with the workouts by 11:00. There is a big advantage for the gym who has more people show up for the team workout. Please come out and at least participate in the team event.
Motivation
Sometimes we need to change our plans and focus on what is most important to us. The motivational pieces will be very short this week. I will write more about my Principal for a Day next week. I am currently in Utah with the family for spring break. Sunday morning it snowed. Our little Ryan was so excited, “Want to build a snowman?” she asked. While we helped get the kids snow clothes on Ryan said, “package me, package me.” It is so funny when she comes up with her own phrases. Daniel, Dallin, and Ryan got to make their first snowmen. Morgan and Taylor had spent the night at their cousins house. The snow didn’t stick there, so they missed out. Today we head up to Park City for some sledding. It is gonna be a great day.
Strength
Day 1 or 2
Workout Strategy
Today is a combination of a test day and a high intensity short max effort 3 minute AMRAPs. If you can even do one strict pull up then do pull ups. The other limiting factor will be the push press. Make sure it is a weight that you can do all 10 reps straight. Go steady on the Burpees. Remember it is only a three minute AMRAP. Level 3 & 4 you have to do a minimum of 2 rounds during each AMRAP and level 4 needs to do a minimum of 75 Pull Ups total.
| Workout of the Day | |
|---|---|
| Strength of the Day | Day 1 or 2 |
| Level 1: 1 Minute Max Effort Ring Rows
3 Minute AMRAP of: 15 Burpees 10 Push Press 55/35# 2 Minute Max Effort Ring Rows 3 Minute AMRAP of: 15 Burpees 10 Push Press 55/35# 1 Minute Max Effort Ring Rows |
Level 2: 1 Minute Max Effort Strict Pull-Ups
3 Minute AMRAP of: 15 Burpees 10 Push Press 75/45# 2 Minute Max Effort Strict Pull-Ups 3 Minute AMRAP of: 15 Burpees 10 Push Press 75/45# 1 Minute Max Effort Strict Pull-Ups |
| Level 3:1 Minute Max Effort Strict Pull-Ups
3 Minute AMRAP of: 15 Burpees 10 Push Press 115/75# 2 Minute Max Effort Strict Pull-Ups 3 Minute AMRAP of: 15 Burpees 10 Push Press 115/75# 1 Minute Max Effort Strict Pull-Ups |
Level 4:
1 Minute Max Effort Strict Pull-Ups 3 Minute AMRAP of: 15 Burpees 10 Push Press 115/75# 2 Minute Max Effort Strict Pull-Ups 3 Minute AMRAP of: 15 Burpees 10 Push Press 115/75# 1 Minute Max Effort Strict Pull-Ups |
Buy Out – 500 Meter Row
