August 24, 2015 admin


1a. 5×10 Back Squats to a box – stay consistent with tempo and positions, rest :30
1b. 5x:30-:45 Hollow Hold, rest :30
1c. 5×10 Unbroken Chin Ups, rest :30
1d. 5×10/8 Row Calories – hard effort, rest 2mins

Competitor’s Program

1. 3×4-6 Split Squats /leg, 30X1, rest :60 b/w legs, rest :90

2a. 3×6-7 Step Ups /leg, 31X0, rest :60 b/w legs, rest :60 – use bar on back if needed
2b. 3×7-9 Strict Ring Dips, 20X2, rest :60 – add weight if needed

3. 10 Sets for even times:

250m Row – goal is to be 0.5-1 second faster per set than last week
Rest/Walk :60

“I think it’s important to get your surroundings as well as yourself into a positive state – meaning surround yourself with positive people, not the kind who are negative and jealous of everything you do.” – Heidi Klum

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