Complete all exercises in straight sets, no rests until cycles are complete.
Workout #1
Bodyweight Bench Press X 10
Chest to Bar Pull Ups X 12
GHD Sit Ups X 20
3 Rounds. 2 minute rest per cycle.
Workout #2
Pistols on Box X 10 per Leg
Pause Front Squats X 8 95#/63#
Ball Slams X 20 20#/16#
3 Rounds. 2 minute rest per cycle.
Workout #3
Renegade Row X 10 35#/25#
TGU X 4 45#/33#
3 Rounds. 2 minute rest per cycle.
Post Rx'd or not.
Coaching Tips: Scale load and movement to match your current fitness level. There is no time element to this workout other than the rest period at the end of each cycle. The idea is to build strength, both physical as well as mental, while doing the exercises in a straight set ( no rest). Example: WO #1 you do the bench press, go right to the CTB pull up and then right to the sit ups. Then you rest for 2 minutes. You do this 3 cycles or rounds. The pause front squats are front squats with a 2 count pause at parallel, then go to full depth and then full extension. Don't rest below parallel, as this will cause your hamstrings to disengage in the movement. Renegade row is 10 total reps, as is the Turkish get up.
Congratulations to Dan Johnson and Matt Burdzinski on their completion of CFEC's Beginners' Course. We welcome you into the Level I classes with open arms, fresh stop watches and eagle eyes. You will both be awesome!
It is that time of year to bless those less fortunate than ourselves. Dan Wilson has dropped off the toy collection box for the City of Refuge. Please bring in an unwrapped toy for children ages 0-17 by December 18th. If you would like more information, please contact Dan Wilson at [email protected] or go to cityofrefugesandiego.net.
How much fun was yesterday's workout? Judge for yourself…
This was as close to having an open gym as I have ever had while being a CrossFit gym. It was a little fun. The workout was not easy but not having a time element was nice for a change. Thank you all for coming to the class today. we need these complex strength workouts to help develop all our energy systems to perform as many workload tasks as possible. I don’t think you can ever get enough variety in these types of workouts because of the fitness value they deliver. Let me know what you think.
I liked the format today. In hindsight, given my time constraints this morning, perhaps I should have scaled the number of reps on some of my slower exercises so I could have gotten to more of the workouts (although I’m not sure if this would have been in line with the WODs goals).
Great job to the 40 people who tried their hand at today’s workout. We had many that came close but Teshina, Brad and Nick were the only athletes to complete it as Rx’d. Way to go team. Look for more tests to come in the future.
That did look like a ton of fun. I’m bummed I missed it. Old bodies need rest sometimes.
Congrats Dan J. and Matt. Can’t wait to get you rooks out on the yard!!! You can join our gang. You might need protection.
Hey Warden Pablo, who’s that con in the second to the last pic? I thought he was on lock down. Who let him out on the yard?
I almost threw up after tonights workout! Hardest workout yet!
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