Saturday, January 23rd

Technique Part 1– The CrossFit Journal

“Performance”
A) Four sets of:
Back Squat x 8-10 reps
Rest 20 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Turkish Get-Up x 1-2 reps each arm
Rest 60 seconds

B) In teams of two or three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press
6 Box Jump-Overs
9 Kettlebell Swings

“Competition”
A) On the minute, for 10 minutes:
Banded Deadlifts x 10 reps @50-55%
(Emphasis is on speed)

B) 3 sets 80% 90% 100%
Row 500 meters
20 American Swings 53/35
20 Front Squats 115/75
20 Pullups (c2b)
80 Double Unders
Rest 5 minutes
Show a decrease in time per set

“Accessory Work”
In the main facility
3 sets of:
Seated Cable Lat Pulldown x 8-10 reps
Rest 60 seconds
Seated Hamstring Curl x 10-12 reps (in the free weight room by the smith machine)
Rest 60 seconds

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531