(603) 782-8230 | [email protected]

09.08.2014

Posted in

10685466_827084414666_667191745436399910_n10444002_10101262538983661_6022834018036674020_nCongratulations to Cheryl, Gisele, Kerri, Ashley, Krysta, Ariana, Brenna, and Karin (not pictured) for completing the Mudderella Saturday. And congrats to Mike (Smiley Mike) and Alex on finishing their 2nd Spartan Race out of the Spartan Race Trifecta. Very proud of you all!

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Press (45/35lbs)
7 x Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Pause Front Squats 
Warm up as needed. Athletes will have 15:00 to complete the following workload.

4×5 Front Squats (23X0 Tempo)

Notes: STRICT 3 second pause in the bottom at absolute bottom depth. Try to add to your numbers from 08.25.2014. Rest approx. :90 between sets.

Read the following article for detailed explanation. (Tempo Training via CrossFit Invictus) 

Post loads to comments

“Uh-Oh”
For time
Run 400m
20 x Toes-2-Bar
30 x Thrusters (65/45)
Run 800m
30 x Thrusters (65/45)
20 x Toes-2-Bar
Run 400m

Post times to comments.

Samy Daghir

5 thoughts on “09.08.2014”

  1. “Front Squat” – bugged out early due to back issues
    “Uh-Oh” : 19:02 @ 45# – see above.

    Congratulations to the “Mud Mommas” !!

    Reply
  2. “Front Squat” – bugged out early due to back issues
    “Uh-Oh” : 19:02 @ 45# – see above.

    Congratulations to the “Mud Mommas” !!

    Reply

Leave a Comment

Archive