CrossFit864

“He himself bore our sins in his body on the tree, that we might die to sin and live to righteousness. By his wounds you have been healed.”
1 Peter 2:24

People do not lack strength, they lack will.
-Victor Hugo

Today’s Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Today’s Warm-up – Posted on whiteboard. This is part of today’s workout (CF warm-ups on the average are around 20 minutes of work to prepare you for the days WOD) If you don’t get your heart rate elevated you haven’t completed a thorough warm-up. You will have time to incorporate your own mobility/range of motions drills between the warm-up and the beginning of the strength workout.

Strength – Press 3-3-3-3-3

Strength is our primary focus today so work up to a heavy 3 rep set. 

Train Hard and Heavy today! Get Stronger!

Then:
Push Press 3-3-3 (load = 70% of heaviest 3 rep press) with 10-second hold in lock-out (fully extended at the top) Partner up and count 10 seconds – make sure that your partner is fully extended.

Then: 
Complete as many rounds as possible in 10 minutes of:
4 Strict Pull-ups (dead hang)
8 K2E 
50 Meter Sprint (sprint to 50 – recover on 50 meter fast walk back)

Goal = all reps unbroken (drop off bar and re-grip after pull-ups)

Scaled/Modified options: 
Pull-ups = supine ring pull-ups (ring row) 
K2E = Knee raises on parallel bars

Abdominal strength: 2 x 
50 Flutter kicks/25 Mountain Climbers (alternate 50/25) straight count
Not timed

How’s your nutrition looking this week? 

Check us out at CrossFit864 Facebook

BE STRONG!
Jay and Janice