“A 1st For “CrossFit”…”

Posted: July 25, 2018 in Uncategorized

Believe It Or Not… Tuesday’s WOD Was A 1st For A “CrossFit” WOD!!!

For The 1st Time Ever… Athletes Were Asked To Perform A MetCon BEFORE A Heavy Lifting Session!!!

Wait… No??? That’s Wrong??? It’s Been Done Before??? A Lot?!?!

“What Is CrossFit?”

CrossFit Is “Constantly Varied… Functional Movements… Executed @ High Intensity…”

Constantly Varied Doesn’t Mean Just “Changing Up The Movements” Day In & Day Out… But Also How & When We Perform “X” Movements…

It’s A Good Thing To Shock You’re Body…

You’re So Used To Performing The Strength Portion Of The Session 1st… Right After The Warm Up While You’re “Fresh”…

Then Killing Yourselves Last With The MetCon…

Shit Can Go South Real Quick When You Flip ‘Em…

But… That’s The Beauty Of “CrossFit”…

You Gotta Be Ready For The “UnKnown & UnKnowable…”

Not Only Be Ready For It… But Be Reasonably Good At It!!!

Today… Heavy Deadlifts In The Strength… Which Will Be Performed 1st!!!

Then… Same Weight On The Deadlifts From Last Week’s MetCon…

4 JUMPS TO GET TO YOUR DEADLIFT WEIGHT…

RIGHT WHEN YOU COME IN… LOAD UP YOUR BARBELL WITH YOUR 1ST JUMP IN WEIGHT!!! NOT SURE?!?! ASK ME… GRAB A JUMP ROPE IF YOU’RE PERFORMING DOUBLE UNDERS… AN AB MAT IF YOU’RE PERFORMING HOLLOW ROCKS (JUST FOR THE WARM UP)… AND DUMBBELLS IF YOU’RE NOT PERFORMING HANDSTAND PUSH UPS…

********************************************************************

ALRIGHT… HERE WE GO!!!

Strength…

Time Will Be Up To Coach…

9 “Single & Controlled” Deadlifts 

Add 5-10Lbs From Last Week…

MetCon…

***Double Unders: ADV/Rx’d/Sx’d… NO PENALTIES!!! MOD: Half Hollow Rocks…***

***DEADLIFTS ARE ALWAYS 3!!!***

***Deadlifts: ADV: M-275lbs/F-165lbs… Rx’d: M-245lbs/F-155lbs… Sx’d: M-225lbs/F-155lbs…***

***HandStand Push Ups… ADV/Rx’d/Sx’d… MOD: Seated DB Presses…***

***20 Min TIME CAP… Sub 15 Is D0-Able… SUB 12 Is Do-Able!!!***

———————————————————————–

For Time: 

50 Double Unders (25 Hollow Rocks…)

3 Deadlifts

10 HandStand Push Ups

3 Deadlifts

—————————————————–

40 Double Unders (20 Hollow Rocks…)

3 Deadlifts

8 HandStand Push Ups

3 Deadlifts

—————————————————–

30 Double Unders (15 Hollow Rocks…)

3 Deadlifts

6 HandStand Push Ups

3 Deadlifts

—————————————————–

20 Double Unders (10 Hollow Rocks…)

3 Deadlifts

4 HandStand Push Ups

3 Deadlifts

—————————————————–

10 Double Unders (5 Hollow Rocks…)

3 Deadlifts

2 HandStand Push Ups

3 Deadlifts… TIME!!!

********************************************************************

3…2…1…GO!!!

Mando

 

Image result for barbell quotes

7.24.2018 Scores…

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