WORKOUT for Friday 1/7/2022
every :90 do 10 back squats, as heavy as possible, for 9:00 (6 sets) then
“KRONOS”
for total overall time complete 100 burpee box jumps overs (12/20/28”) in a 1:00 work, 1:00 rest format.
22:00 time limit. Compare to 6/4/2021 and 4/19/2021. Post time to whiteboard!
READ: Eric Roza Starts Talks in Post Dave Castro Landscape – Morning Chalk Up
5 rounds for max total reps
1:00 kb swings, 24/16/12kg
1:00 box jumps, 24/20/12″
1:00 db cleans, 2×50/35/20lbs
1:00 calorie row/bike
1:00 rest
Post score to whiteboard!
+ The Reason Anxious People Often Have Allergies – The Atlantic
+ Task Priority vs Time Priority in CrossFit Programming – Dave Castro for the CrossFit Journal
The CrossFit Games Open (and the FCF Intramural Open. Learn about it here!) start this weekend! The first workout will be released and as always Dave Castro is posting hints to instagram:
What does this mean? Could it be a classic workout? Something with deadlifts? INQUIRING MINDS WANT TO KNOW!
ARTICLES
+ CrossFit Games Athlete Alex Anderson on How to Crush the 2017 Open – BarBend
CrossFit WOD for Tuesday 2/21
in 25 minutes:
– establish a 1RM press then
– establish a 1RM push press then
– push press 3x8x60 with 2:00 rests
then
3 rounds for time:
10 slam ball, 30/20#
10 burpees
Compare to 1/31/2017. Post maxes and time to whiteboard!
HellaFit WOD
TABATA THIS+THAT
1. OH hold
2. goblet squats
3. pushups
4. pull-ups/ring rows
5. OH lunges
6. burpees
1 minute of midline work after each tabata.
