Coming Soon - January 13th 2020 Challenge - Start the year off right by cleaning up your diet and getting your hydration, mobility and fitness in check. Keep an eye out for more info and sign up to come soon. Grand Prize is a free month of CrossFit.
CrossFit
I am super excited about today's Awesome Workout. It starts off with some strength work. We are going to continue with our Wendler program for the Front Squats. Today hitting some heavy 3's. Just like all the other days, Form is most important. Are rep of every set should be a good one, even the last set where we go for 3+ You should be shooting for 5-7 reps on that set but I want you to stop before you fail or start to lose form.
After the strength portion we have a fun tester WOD. We will repeat it and you can use it to see how far you have come. Its call Point Break and its going to be a tough one. Front Squats and Bar Facing Burpees. Hit it hard and when you want to stop keep pushing. It should take most of you 12-15 minutes with the fastest athletes getting in under the 12 min mark. We are going to put a cap on it at 15 min so scale the weight or number of reps if needed to get it done.
STRENGTH
Front Squat 3 X 3
*Set 1 - 65-70% x 3
Set 2 - 75-80% x 3
Set 3 - 85-90% x 3+
POINT BREAK FITNESS
FOR TIME
9-7-5-15-12-9
Front Squat
Bar Facing Burpee
POINT BREAK RX
FOR TIME
9-7-5-15-12-9
Front Squat 135/95#
Bar Facing Burpee
POINT BREAK RX+
FOR TIME
9-7-5-15-12-9
Front Squat 155/105#
Bar Facing Burpee
POINT BREAK MASTERS
FOR TIME
9-7-5-15-12-9
Front Squat 75/55#
Bar Facing Burpee