CrossFit864

Are you looking for a workout that’s easy or effective?

The Golden Rule
“So whatever you wish that others would do to you, do also to them, for this is the Law and the Prophets.”
-Matthew 7:12

Be faithful in small things because it is in them that your strength lies.
-Mother Teresa

Today’s Schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Complete the following before the workout starts 
Warm up / Skill Work = 5 Minutes of TGU’s 

See movement standards for Rx’d

For time complete 25-15-10 Reps of:

Push Press (95/65)
Pull-ups
Box Jumps (24/20)

Train Hard – Train Smart

Rx’d = Full Range of Motion on ALL reps.

Pull-ups – Athlete must start from a hang with elbows fully extended – no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar is acceptable for this workout. This is for every rep – not just a few of them. If you don’t fully extend at the bottom of the pull-up (for any reason) you are doing a scaled version of this workout. Kipping or dead hang – your choice.

Box Jumps – Both feet must leave the ground at the same time and land on the box at the same time. Athlete must fully extend hips and knees on the box.

Push press – Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm. Do not push the bar out in front of you – push it up and fully extended (locked out) overhead. Short, choppy reps that are punched out in front of you and never fully extended will be considered scaled/modified and not Rx’d.

Hope that everyone has a good day!

Never let your head hang down. Never give up and sit down and grieve. Find another way.
-Satchel Paige

BE STRONG!
Jay and Janice