[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
20 minute AMRAP
400 meter run
12 Ring Rows
12 Wall Ball
50 Jump Rope
400 meter row
12 KettleBell Swings
12 Ab Mat Sit Ups
50 Jump Rope
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[tab]Level 2
20 minute AMRAP
400 meter run
12 Ring Rows
12 Wall Ball, 14/10#
50 Jump Rope
400 meter row
12 KettleBell Swings, 35/18#
12 Ab Mat Sit Ups
50 Jump Rope
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[tab]Level 3
20 minute AMRAP
400 meter run
12 Pull Ups
12 Wall Ball, 20/14#
12 Double Unders
400 meter row
12 KettleBell Swings, 44/26#
12 Ab Mat Sit Ups
12 Double Unders
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[tab]Level 4 Rx
20 minute AMRAP
400 meter run
12 CTB Pull Ups
12 Wall Ball, 20/14#
50 Double Unders
400 meter row
12 KettleBell Swings, 53/35#
12 Ab Mat Sit Ups
50 Double Unders
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[tab]Motivation
These motivations are most often inspired by my daily personal experiences. I have a teenage daughter now, so a lot of thought goes into how I handle my relationship with her. There is a good deal of self reflection as a dad. We are very similar so we tend to clash. As a CrossFit coach I teach, instruct, and give advice all day. She doesn’t want any of that from me. She gets mad at me for reminding her to do her chores. It is tough finding the balance of being supportive and just making sure she gets things done. You may think with all my self reflection that I would have a lot to say about the topic. Nope. I don’t know what I’m doing or how to do it. I’ll just tell her I love her multiple times a day and hope that doesn’t make her mad.
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[tab]Strength
Back Squat[/tab]
[tab]Strategy
Keep a steady pace. All repetitions of each exercise should be down in a row. No more than a 20 second break after each movement.
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