CF864 Strength and Conditioning

A glad heart makes a happy face; a broken heart crushes the spirit.
-Proverbs 15:13

“I love those who can smile in trouble.”
-Leonardo da Vinci

Today’s WOD’s – Start Promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Skill work – Shoulder mobility / Ankle mobility

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) WOD 4 Rounds – NFT:

Back Squat – Max Reps
10 Burpee Box Jumps (24/20)

Rx’d Load on squats = your body weight on bar. Rep count stops when you rack the bar. You can can rest while holding the bar on your back.
Rx Form – Below parallel (every rep) and full hip extension at the top (stand completely up) with hips open. Any form that does not meet movement standards is considered scaled. Remember that form is just as important as the load if you are doing Rx. There is no time component in this workout.

Total squat reps for all 4 rounds = your score

Rest/recover as needed between rounds.

d.) Cash Out

Post Workout – Hydrate. Mobility. Stretch. Skill. Refuel

A strong CrossFitter is a better CrossFitter. Push yourself on strength training days and always log your progress in your training journal.

Grab a cold “Kill Cliff” and a Whey Protein for Post WOD recovery.

If you use the phrase, “Get back into it” you never were into it in the first place.
-Jim Wendler

Do you spend more time being thankful for the things that you have or complaining about the things that you don’t have?

Don’t forget to “Be Awesome” today!

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be strong!
Jay and Janice