Friday January 10th, 2013

CoreFit:

A.
Take 12-15 minutes to practice Clean and Jerk technique

+
2 sets for max reps of:
Against a 6 minute running clock,
Row 1000 Meters
Goblet Squat x Max Reps ---use a moderate weight. set is stopped at conclusion of 6 minutes or when you have to stop squatting.

Rest as needed between sets.

CrossFit:

A.HSPU practice.  If you have them then 15 reps for time x 2 sets.   Rest 3 minutes between efforts.
B. 3 burpee MU every 1 min for 10mins ---if you don't have them, see below

for those without HSPU and muscle-ups

A. Muscle-up practice x 10 minutes. BIG false grip CTB pull-ups on rings. complete 20-30 singles. The key is holding and maintaining the false grip. Yes it will be uncomfortable for a bit. But you want to learn a muscle up right?

B.  3-5 deep ring dips per minute on the minute for 10 minutes.

+
10 rounds for time:
10 toes to bar
10 hand release push ups

20 minute time cap.   (don't worry clydesdales, you will get your chance to shine tomorrow and next week. )

Can you beat a gimpy, old, not in game shape coaches time of 10:28?

Please post time to comments. If the 20 minute time cap hits, note how many rounds and reps you achieved. 

A photo of ALL athletes time posted in the comments would work as well.