9am it is ON. Bring a friend.
Buy In: Take off your damn sleeves. Flex (front double biceps pose ideally) in the direction of the nearest trainer and salute the flag. Barbell curls for Kurt. 10-15 reps@pump weight. Then do some chin ups. 1 set to failure. 12 reps band shoulder complex.
Bench Press:1x5@55%, 1x5@65%,1x Max Reps@75%
Assistance work (for pump)
3 round Circuit of:
Wide grip bench 15 reps (stay light, duh)
Barbell Rows 15 reps (flat back- feelin' those deadlifts yet?)
Close grip bench 15 reps
Rear delt flyes 15 reps
dug deep into the Poole family archives for this one:
Buy In: 12 reps- bridges, side-lying bridges, cat-camel, superman, pvc good mornings.
Deadlifts 1x5@55%,1x5@65%,1x Max Reps@75% (Stop if, or when your form is not dead-sexy perfect- some should not start. Or better yet they should take a WHOLE BUNCH of weight off and get it right. Ask if you don't know- form snobs win!)
15 minute AMRAP:
10 Deadlifts@50% 1RM
10 Box Jumps/Step-Ups (24/30)
2 Rope Climbs (sub 8 ring rows)
Buy In: Turf work- 20 meters walking lunge, walking rdl's, walking spiderman lunges, handstand walks.
Back Squats 1x5@55%, 1x5@65%, 1x max reps@ 75% (stop if you make it to 20. Strive to maintain a consistent tempo. Rest no more than one breath at the top of the rep on the last set). Record max reps on Wodify.
then complete 5 rounds for time of:
5 bar dips (rx+= ring dips)
7 hand release push ups (rx+= good push ups)
10 front squats@95/135 (squats come off of the floor)
Run 400 meters- only one run of 400. Total time to Wodify. To recap- do 5 rounds, then run, then rack your weights and go home. Cheers!
Buy In: Run the EPB loop (return on Cowart)
5 reps unloaded barbell snatch progression.
Snatch (power) 1x5@50%, 1x3@60%, 5x1 progressive loading.
copied and pasted from CrossFit.com:
21-15-9 reps for time of:
115-lb. snatches (women's weight=75#)