I had conversations with many of you last week in regard to how difficult the programming has been lately. Keep in mind that scaling the volume of the workout is necessary for you to get the most benefit from the program. CrossFit is like a powerful drug. You wouldn’t expect a 90 pound person to take the same dose as a 225 pound person, would you? Of course not! So don’t expect that to get the most benefit means doing all the work I prescribe here. Some of you will get better results from doing half the volume that is lined out, others will progress by doing it all.
This is not the same as cherry-picking or wimping out. Some times your coach will urge you to do more, other times pull the reigns back to help you stay safe. Of course, you know your body better than any coach or doctor ever could, so in the end it is your call!
If hitting Monday and Tuesday as Rx’d leaves you unable to train until Friday, you would probably have gotten more work done, and more effective training, had you scaled back each day and come in for all 6 days. Remember to look at the big picture instead of only the workout in front of you at the moment. Work with your coach to develop a plan for the week, month and year. Your best results are our priority!
Now get to work.
ME: Jerk (taken out of the rack, split jerk landing)
30 Manmakers for time and weight
ME: Chair Deadlift
12, 9, 6, 3 reps for time of,
Hang Power Cleans @ 70% of max clean.
2 min. work, 30 sec. rest, of each station for max reps…
1- Tire Flips (1 rep, run to other side of tire and flip back for next rep)
3- Sledgehammer Strikes
5- Boxing Strikes- A-hole
6- Paralette Lateral Jumps (over and back is 1 rep, rx= feet leave ground and land together)
7- Jumping Pull-ups
8- Ring Rows (rx= feet on 20″ box, body horizontal at bottom of rep)
10- Hip Extensions
ME: Bottom to Bottom Squats
“Bring Sally Up” 135#/95#
ME: Bench Press 20% Chains
4 Rounds For Time of:
20 Ring Dips