Warm-up:
10 minutes of rack position mobility
Workout:
Front squat 5 x 3 @ 12×1; Rest 3 minutes between each set
A1: Barbell good mornings 3 x 10-12 @ 2121; Rest 20 seconds
A2: Reverse Hypers 3 x 8; Rest 2:00
Cool-down:
Spend 5 minutes with a trigger point ball to the traps
“CrossFit Rowing Trainer Course: Damper Setting” with Angela Hart,CrossFit Journal preview video [wmv] [mov]
James Hobart on today’s WOD – video [wmv] [mov]
THE BOYS!!!!!!
Also, tomorrow at 6p.m. At FLEET FEET we are having demo wod! Please join the fun!!! Plus there will be discounts on skinz.
Okay, I’m slow. 5×3 @ 12×1 = ?? 3×10 @ 2121 = ??
Those are the tempo’s for the lifts. Tracey or Jake will explain in detail, but don’t worry, the reps are what he has listed, 5 sets of 3 for the front squat, 3 sets of 10-12 for the good mornings, and 3 sets of 8 for the reverse hyper.
Thanks Tye!
I took a very adventurous and risque guess and started snooping around over on the OPT site and sort of have a feel for what it’s getting at now. Should be fun imposing timing on a front squat. Usually the best I can do for front squat timing is hope I stand back up with the bar some amount of time before I have to drop the bar.
http://www.theredstonerocket.com/content/running-911k-red-white-and-blue
09/11 run on Saturday!
135-165-185-195-205(1)
For time:
50 box jumps, 30″
Row 400m
50 KB swings, 2 Pood
Row 400m
50 double unders
12:50 rx’d