I like writing workouts, I really do. It’s a wonderful gift that CrossFit’s given me; to be able to muse and ruminate and postulate, until I come up with a challenging set of exercises that will develop us into better athletes, and dare I say, humans.
Thursday:
High Hang Squat Snatch
Hang Squat Snatch
Squat Snatch.
Do the Complex for Max
Friday:
Wear 20lb-ish Weight Vest, backpack, plate carrier, or hug a Med Ball
For Time:
50 Ankle Banded Low Walking Steps Forward
50 Ankle Banded Low Walking Steps Backward
[Take off the band]
50 Walking Lunges
25 Lateral Step-ups Right 20”/16”
25 Lateral Step-ups Left 20”/16”
25 Right Legged DB RDL’s 35/20
25 Left Legged DB RDL’s 35/20
50 Alternating Single Leg Seated Box Jumps Jump to:16-20”/Sit on:12-16”
50 Backward Walkling Lunges For Time
“Gallant”
As a team of three all working at the same time complete the reps below. On the run, toss the ball around to each other while you run. Bikers use ankle weights, and rowers put a band around your knees, embrace the nasty 🙂 Communicate so that you don’t do too many Burpee Pull-ups!!
For Time:
1-mile Medball Run (20/14)
60 Burpee Pull-ups
800m Medball Run (20/14)
30 Burpee Pull-ups
400m Medball Run (20/14)
15 Burpee Pull-ups
U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.
Recent Comments