Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck walk
20ft Bear crawl
20ft Crab walk
20ft Forward rolls
20ft Lateral lunges
20ft Inch worms
III. Mobility
Impact/Focus: Box Jumps
5 sets of 3-5 reps each working up to no more than 75% of your personal height record from last week.
Notes: Step down to a complete position reset for each repetition, the idea is not to rapid fire as CrossFitters traditionally do if testing work capacity as opposed to working with various heights/depths and jump confidence.
Post results to comments.
“Goodbye Horses”
For time
Run 400m
10 Rounds of
5-4-3-2-1-5-4-3-2-1 x Front Squat (1-1.25xBW)
10-9-8-7-6-5-4-3-2-1 x Box Jumps (28/24”)
Run 400m
10 Rounds of
5-4-3-2-1-5-4-3-2-1 x Deadlift (1.5-2xBW)
10-9-8-7-6-5-4-3-2-1 x Toes-2-Bar/K2E
Run 400m
Post results to comments.
Skill Development
Mobilize while recovering (emphasis on lower body mobility/MFR focusing on calf, soleus, achilles, ITB, Hip Flexors, and of course those screaming Hammies, Glutes, and Quads).
“Goodbye Horses
31:54 135/ 195
Not quite the high score of the day, but close.
“Goodbye Horses”
Front squat 75#
Deadlifted 155#
Supplemented the run w 500 meter row
Whole workout completed minus the last row due to time
Time= 24:45
“Twisted Special” version
Time: 25:22
85lbs-overhead squat/115lbs-snatch grip deadlift
Sub 500m row for each run
oh! aaaaand i did strict toes to bar this time Tiff! bahaha makes a pretty gnarly difference:P
Goodbye Horses:
29:53 95/185/24″ Box/K-2-E
“Goodbye Horses”
26:20- #205/305