CrossFit864 Strength and Conditioning

If then you have been raised with Christ, seek the things that are above, where Christ is, seated at the right hand of God. Set your minds on things that are above, not on things that are on earth. For you have died, and your life is hidden with Christ in God. When Christ who is your life appears, then you also will appear with himin glory.
-Colossians 3:1-4

“My God, only You could show me what a wretched sinner I am and make it the greatest news I’ve ever heard!”
-C.J. Mahaney

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

For Time – Complete 4 Rounds of:

9 Power Cleans (for load)
15 Push-ups (hand release)
100 Meter Shuffle Sprint (go hard – not a jog)
1 Minute Rest

You will miss the benefits of this workout if you do not use a challenging load. By the 9th rep of cleans you should feel the challenge. If the weight is selected because it’s easy (comfortable or it’s the weight that you always use for cleans) then put your comfortable weight on the bar then add a plate or two. Get explosive on the cleans. The goal is hard, fast and heavy. Go for “Unbroken” reps on the cleans and push-ups. 

The one minute rest is included at the end of each round so that you can go as hard as possible during the round, take a minute to recover enough to go hard again. Watch the clock when you come back in from the sprints. Your time includes the rest period. 

As always – FORM and ROM (Full Range of Motion) are the priority. Rx’d is more than just a prescribed load. It’s easy to put the prescribed load on the bar and have poor form and not be close to Rx’d. Check yourself! 

Put your name (initials) on the board under Rx’d or Scaled before the workout starts. Post load on cleans and total time.

Train Hard. Train Heavy. Train Smart

The benefits or strength training are endless. Push yourself today to get stronger than you were yesterday. 

BE STRONG!
Jay and Janice