Saturday March 15, 2014

CoreFit:

Partner workout.  1 partner complete a whole round, then switch.

*During warm-up get in 3 sets of 4-6 pull-up negatives

As many rounds and reps as possible in 10 minutes of:
Ring Rows x 5 reps
Burpees x 5 reps

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
Heavy Kettlebell Swings x 15 reps

* During cool down get in 3 sets of 8-10 batwing rows*

CrossFit:

14.3 

Complete as many rounds and reps as possible in 8 minutes of:
10 Deadlifts (135/95 lbs)
15 Box Jumps (24″/20″)
15 Deadlifts (185/135 lbs)
15 Box Jumps (24″/20″)
20 Deadlifts (225/155 lbs)
15 Box Jumps (24″/20″)
25 Deadlifts (275/185 lbs)
15 Box Jumps (24″/20″)
30 Deadlifts (315/205 lbs)
15 Box Jumps (24″/20″)
35 Deadlifts (365/225 lbs)
15 Box Jumps (24″/20″)

Strategy for 14.3 for MOST of our athletes : Move quickly but in a controlled manner through the first and second rounds while controlling your breathing. Start pushing to get through the 225/155 bar as quickly as you can.  Thinking quick sets of 3-7 depending on your ability. Then try to hammer out as many as you can at 275#. 

ALL athletes doing this workout should be aware that volume deadlifts for time can be injurous. Be smart and safe during this workout. Maintain good positions throughout the deadlift and you will be fine. Be disciplined and wise enough to not allow yourself to pull from a terribly comprised position just so you can complete a rep.